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Healthy Eating Starts With Healthy Food Choices


This spring the Manitoba Canola Growers have joined forces with the Heart and Stroke Foundation of Manitoba to produce Quick and Healthy Recipes: Volume 3, a new recipe book containing 15 heart-healthy recipes that promote eating less fat, especially saturated and trans fat, and reducing sodium, while increasing fibre in the diet.

The recipes were tested and created by the Manitoba Canola Growers to encourage wider usage of canola oil in food preparation. Canola oil contains the lowest saturated fat of any vegetable oil, or half the amount of olive oil.

For your own copy of Quick and Healthy Recipes Volume 3 contact the Canola Growers office at 400 -167 Lombard Ave. Winnipeg, Man. R3B 0T6 or telephone 982-2122.

1 can (19 oz./540 ml) lentils,

drained and rinsed

1 can (19 oz./540 ml)

chickpeas, drained and rinsed

3 green onions, chopped

1 red pepper, seeded and diced

1 green pepper, seeded

and diced

1 jalapeno pepper,

seeded and diced

2 tsp. orange zest

1 orange, peeled and


cut into segments

1/4 c. slivered almonds, toasted

1/2 c. dried cranberries

1/4 c. slivered dried apricots

Dressing ingredients:

1/4 c. canola oil

2 tbsp. lemon juice

1/2 tsp. cumin

1/2 tsp. ground coriander

1/8 tsp. cayenne pepper

1/8 tsp. black pepper

Thanks to all our readers who continue to share recipes and respond to reader requests for recipes. Watch this section for more recipe swaps and another cookbook feature next week.


1 tbsp. canola oil

1 large onion, thinly sliced

1 clove garlic, minced

1 /3 c. pearl barley

6 c. sodium-reduced

chicken or beef stock

1 can (19 oz/540 mL)

lentils, drained and rinsed

2 c. chopped fresh

spinach, packed

1/4 c. chopped

fresh parsley

2 medium tomatoes,


Pepper to taste

Pour canola oil into a large saucepan and place over medium-high heat. Add onion and garlic and sauté for 4 to 5 minutes until onion softens. Stir in barley and stock. Bring to a boil. Reduce heat and simmer for 25 to 30 minutes or until barley is cooked. Stir in remaining ingredients and heat through, about 5 minutes.

Makes 6 servings.

Combine all salad ingredients in large salad bowl. In a small bowl, whisk together dressing ingredients. Add dressing and mix to combine.

Makes 10 servings.


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Turkey meatball ingredients:

1 lb. lean ground turkey

1 clove garlic, minced

3/4 c. soft bread crumbs

1/4 c. chopped onion

3 tbsp. chopped walnuts

1 egg lightly whisked

3 tbsp. chopped

parsley leaves

1 tbsp. canola oil

Pepper to taste

In a bowl, combine all ingredients except oil. Shape into 1-inch meatballs. Heat canola oil in a saucepan over medium heat and cook meatballs until nicely browned and juices run clear, about 10 minutes. Set aside.

Makes 5 servings.

Braised apples ingredients:

1 tbsp. canola oil

1/4 c. finely chopped

red pepper

1/4 c. finely chopped


1 large parsnip,

finely chopped

2 firm apples, peeled

and thinly sliced

1/2 c. apple juice

Heat canola oil in a saucepan over medium heat. Sauté red pepper, onions and parsnip for 1 to 2 minutes. Add apples and continue to cook until apples soften slightly, about 10 minutes. Add apple juice and simmer, uncovered, about 10 to 15 minutes, to slightly reduce liquid. Add reserved meatballs to the pan and heat through, about 5 to 10 minutes.

Makes 5 servings.



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