Have you ever heard the saying “An apple a day keeps the doctor away”? Fruit is not only delicious, but it packs a punch in nutrition as well. Fruit is an important part of a healthy eating pattern. It contains nutrients such as fibre, vitamins and minerals that are needed to fuel our bodies and stay healthy. Technically speaking, a fruit is a seed-bearing part of a flowering plant that is edible. Get creative with this Fruit Kebabs recipe by making your own patterns.
Yield: 4 – 5 servings
Preparation Time: About 20 minutes
Spring has sprung: magnolias, cherry blossoms, forsythia, OH MY! Get outside for some fresh air and explore the plants in your neighbourhood. Remember to bring your parents, of course.
Have you noticed that plants are glowing bright green with new growth, some already flowering, and some just tiny seed leaves in the ground? As you know, at Project CHEF we are all about good food. Sometimes when we are at the grocery store, choosing produce shipped from Peru and maybe covered in plastic, those bright spring leaves seem completely disconnected from the food we eat. But the challenge is to look again.
Ratatouille is chunky vegetable stew from the south of France. In Project CHEF, we like to promote eating all the colours of the rainbow and this recipe definitely accomplishes that! Our bodies need a whole variety of vitamins & minerals in order to grow and stay healthy. One way to accomplish that is by eating the colours of the rainbow. Pair this dish with our Whole Wheat Baguette to add some delicious whole grains to the meal.
Yield: 6 servings Preparation Time: About one hour
Today’s delicious baguette is a whole grain recipe. Canada’s Food Guide recommends that about a 1/4 of our plate should be whole grains. Grains are made up of three parts, the Germ, the Bran & the Endosperm. Each part contains different and valuable nutrients to keep us healthy. White breads have the germ and bran removed. Does it make sense to take away two parts of the nutrition before eating it? We recommend eating whole grain breads to fuel your body with all three parts of nutrition from the grain. Try baking this French style of bread.
Yield: 1 baguette Preparation time: About 2 hours Baking time: About 45 minutes
If you are searching for a delicious breakfast recipe to add your repertoire, look no further. This omelette recipe will walk you through the steps of making a new breakfast-time favourite. Do you have any herbs growing in your garden? One of the best things about this recipe is that you can change the filling depending on your preferences and what’s available.
Yield: One big serving or two smaller portions Preparation Time: 10 minutes Cooking Time: 5 minutes
Chana Masala is a popular Indian dish that is best eaten over rice or with our Project CHEF naan recipe. What makes this dish so special are the chickpeas. Chickpeas are a type of legume, that are high in protein. When combined with a grain, they make a complete protein that can be eaten as a substitute for meat protein. Besides that, they are delicious! Chickpeas are used all over the world. It’s the main ingredient in the Middle Eastern dish, hummus and it is also used extensively in Latin American cuisine.
Yield: 4 – 5 servings
Preparation Time: About 30 minutes
Cooking time: About 40 minutes
Naan a type of flatbread popular in Western & Southern parts of Asia. If you are new to baking, this is an easy recipe to develop your skills and learn about chemical leaveners such as baking powder. A warm and wet environment activates baking powder, creating a gas releasing chemical reaction. These gas bubbles are what make many baked goods rise. Have you ever cracked open a muffin and noticed tiny air pockets (or holes) inside? That’s the result of the baking powder doing it’s job.
Yield: 9 naan Preparation time: About 35 minutes Resting time: 1 to 1 ½ hours Cooking time: About 7 to 8 minutes
Are you looking for something to cook? It’s always more fun when YOU choose what’s for dinner, right? Searching for new recipes can help keep a cook inspired. Kid’s cookbooks make following a recipe easy with step-by-step instructions and pictures. Some great examples aimed for beginning-level cooks are Pretend Soup (1994, Tricycle Press), Honest Pretzels (1999, Tricycle Press) & Salad People (2005, Tricycle Press), written and illustrated by Mollie Katzen. Salad People is aimed at beginner-level chefs in the kitchen. It is a great place to start cooking, even for those who aren’t reading yet. Honest Pretzels is aimed at kids aged 8 and older, so they can cook with just a little adult assistance. Are you ready to get cooking?
In Project CHEF, we love to serve our meals family-style. With this Fresh Fish Tacos recipe, everyone at your table will have the chance to assemble their very own taco. With plenty of options on the table, choose the ingredients you love. We highly recommend adding our Project CHEF Pico de Gallo when making these tacos at home.
Yield: 4 servings, 2 tacos each Preparation time: About 30 minutes Cooking time for fish: About 5 minutes a side (if about 2 to 3cm thick)