1. Combine dry ingredients in a bowl.
2. Add wet ingredients and mix until combined.
3. Pour batter into frying pan in the shape of the letters of the alphabet. You can put the batter in a funnel or a bag cut at the corner, and squeeze out the batter to make the letters.
4. Cook pancakes until bubbles start appearing on surface; turn carefully and cook the other side.

1. Preheat oven to 175 C (350 F).
2. Cook macaroni in boiling water; drain and set aside.
3. Mix cream of mushroom soup, milk, and onion; heat and bring to a boil. Add
   macaroni and 175 mL (3/4 cup) cheese.
4. Pour into an oven proof dish and sprinkle with remaining cheese.
5. Bake at 175 C (350 F) for 20 minutes. Turn oven to “broil” for 2 to 3 minutes,
   until cheese is browned.

1. Mix all ingredients except parmesan cheese and tortellini together in a large pot.
2. Bring to a boil.
3. Add tortellini and boil for the amount of time indicated on the package.
4. Ready to serve when tortellini and veggies are tender.
5. Remove bay leaf, serve in individual bowls and sprinkle with parmesan if desired.
6. Add extra water or stock to leftover soup if it becomes thick.

1. Preheat oven to 220 C (425 F). Lightly oil 2 baking sheets.
2. Cut the clean and peeled vegetables into wedges of the same size. Place in a bowl,
   add the oil and toss.
3. Spread the vegetables in an even layer on the baking sheets.
4. Bake for 20 minutes until crisp and lightly brown. Turn the fries over half way through the baking.
5. Sprinkle lightly with salt, pepper and fresh herbs (if using). Serve immediately.

1. In a large pot lightly brown lean ground beef or chicken, and drain fat.
2. Add onion and garlic and cook until onion is tender.
3. Add tomatoes, tomato sauce, water, kidney beans, garbanzo or pinto beans, corn, chili powder, cumin, pepper and hot sauce.
4. Simmer for 30 minutes and serve with rice, noodles or a bun.

1. Stir fry the onion and vegetable until tender in a pan with vegetable oil.
2. Place all ingredients on a large platter in piles
3. Put the salsa in a bowl.
4. Each person can make their own fajita, adding the ingredients that they like
   onto the centre of a tortilla. Add a spoonful of salsa if desired.
5. Roll or fold the tortilla to contain the ingredients.
   It’s ready to eat!

Firm: carrots, broccoli, cauliflower, celery and green beans
Medium: red or green peppers, zucchini, snow peas, mushrooms, green peas
Soft: bean sprouts, spinach

1. Place the chicken stock, soy sauce, sugar and cornstarch in a small bowl. Whisk together and set aside.
2. Prepare the garlic and ginger, place in small bowl and set aside.
3. Cut the chicken in thin strips.
4. Using a clean cutting board, slice the vegetables into bite sized pieces. Place in separate piles on the counter or on a baking sheet.
5. Heat 15 mL (1 tbsp) of oil in a wok or large frying pan.
6. Add the chicken to the pan and stir fry until the chicken is no longer pink inside. Remove from pan and put on a clean plate.
7. Heat remaining 15 mL (1 tbsp) of oil in pan and cook vegetables. Start with the firm ones, then add the medium and soft 1-2 minutes later.
8. Add the chicken and stir fry for one more minute to heat through. Empty on to a platter or large plate.
9. Cook the sauce in the same pan, stirring constantly until clear. Pour over the stir fry and serve cooked rice or noodles.

1. Mash entire contents of the salmon can in a mixing bowl.
2. Add onions, mayonnaise, lemon juice, 250 mL (1 cup) bread crumbs, mustard, egg, thyme, and pepper to taste. Mix with fork until well blended.
3. Shape mixture into 2.5 cm (1 inch) balls, and then flatten slightly.
4. Put the remaining bread crumbs in a bowl. Roll nuggets in bread crumbs.
5. Heat butter or margarine in non-stick skillet. Add nuggets and cook until lightly browned.

1. Whisk together egg, milk, salt, pepper.
2. Heat 6-inch non-stick skillet over medium high heat; brush with oil.
3. Pour in egg mixture, tilting to spread evenly, cook, piercing any bubbles, for about 1 minute or until set.
4. Slide onto tortilla; sprinkle with cheese. Try any combination of herbs and cheese such as cheddar and chives or mozzarella and basil.
5. Roll it up.

1. Preheat oven to 230 C (450 F).
2. Put 50 mL (1/4 cup) of sauce on top of each pita.
3. Let your child choose what toppings to add. Top each pizza with cheese.
4. Put pizzas on baking sheet.
5. Bake for 10 minutes or until cheese is bubbly.

1. Slice onions finely; crush the garlic.
2. Heat oil in a medium pan.
3. Add onion and garlic to pan; cook over medium heat, stirring, until soft.
4. Add the chilli powder, salt, turmeric, paprika, cumin and coriander. Stir over heat for 1 minute.
5. Add chickpeas and undrained tomatoes, stir until combined. Simmer, covered, over low heat 20 minutes, stirring occasionally.
6. Stir in garam masala. Simmer, covered for another 10 minutes.
7. Serve with rice, chappatis or naan breads.

1. Preheat oven to 180 C (350 F).
2. Prepare the apples and place them in the baking dish. Add 25 mL (2 tbsp) brown sugar.
3. To make the topping, measure the brown sugar, rolled oats, all-purpose flour, cinnamon and butter into a bowl. Mix together until crumbly.
4. Sprinkle the topping over the apples.
5. Bake uncovered for 30 minutes or until the fruit is tender when tested with a fork.

1. Mix all ingredients.
2. Pour equal portions into popsicle moulds. Paper cups work well with a popsicle stick or plastic spoon for a handle.
3. Freeze.

1. Combine all ingredients and blend in a blender until smooth.
2. Pour into cups and enjoy.

1. Preheat oven to 190 C (375 F).
2. Put the all-purpose flour, whole wheat flour, baking powder and baking soda in a large bowl. Stir in oats, sugar, and brown sugar. Set aside.
3. Mash bananas in a medium bowl. Add egg, milk, and melted margarine. Mix well.
4. Stir banana mixture into the dry ingredients. Stir just until blended. Do not over mix.
5. Lightly grease 12 large muffin cups. Put the muffin batter into the muffin cups.
6. Bake in oven until tops are firm when lightly touched with your finger, about 18-20 minutes.
7. Remove muffins from the tin and cool.

1. Preheat the oven to 160 C (325 F).
2. Combine flour, oats and baking soda.
3. Cut in margarine until mixture resembles coarse crumbs.
4. Add enough water to shape the dough into a roll.
5. Wrap in waxed paper; refrigerate overnight.
6. Remove the cookies from the fridge.
7. Cut cookie dough into thin wafers (3mm/1/8 inch).
8. Place on lightly greased or non-stick cookie sheet.
9. Bake in preheated oven for about 10 minutes.

1. Mix the dates, water and sugar together and cook on low heat for about 30 minutes, stirring occasionally.
2. Stir in vanilla.
3. When cookies and filling are cool spread about 15 mL (1 tbsp) date filling between 2 cookies.

• Grapes
• Melon balls
• Canned mandarin oranges
• Pears
• Bananas
• Orange wedges
• Kiwi
• Peaches
• Apples
• Cherry tomatoes
• Cucumber slices
• Green, red, yellow or orange pepper
• Cheese cut into cubes

You do not have to stick to these foods. Be creative!

1. Cut foods into bite size pieces.
2. Help children thread their favourites onto a kabob stick.
3. Eat them up!

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