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Emphasizing healthy, mindful eating that emphasizes the wholesome goodness of food raised and grown in the region is what’s behind another initiative in Manitoba’s south-central region; the Wisinedaacookbook.

Pronounced “wee sin en da” the title of this cookbook means “Let’s Eat” in Ojibway. It was put together by participants in cooking classes offered at the Ginew Wellness Centre at Roseau River First Nation working with a consultant dietitian and the community health representative there.

All the recipes inWisinedaaare appropriate for persons with diabetes, and the cookbook’s colour-coded boxes help eaters select servings from the recipe in accordance with Canada’s Food Guide. You can get a copy for $15 by calling the Ginew Wellness Centre at (204) 427-2384.

Here are two wonderful soup recipes to enjoy as the chilly days arrive.


This recipe is from the Manitoba Pork Council. I have made this wonderful, thick soup many times and it is a wonderful, filling meal. -Lorraine

1 c. dried pinto beans

2 lbs. pork cubes, cut

from leg or shoulder

2 tsp. canola oil

1 c. chopped onion

3 cloves garlic, chopped

1 tbsp. chili powder

1 tsp. oregano

1 tsp. cumin

1/4 tsp. pepper

6 c. beef stock

2 c. sliced carrots

2 c. frozen corn kernels

Wash beans. In a large saucepan, cover beans with 3 cups cold water. Cover and bring to a boil, boil 2 minutes. Remove from heat and let stand 1 hour. Drain liquid, reserve beans. Trim any fat from pork and cut cubes into uniform sizes. Heat oil in a large non-stick skillet. Add onion, garlic and meat (in batches if necessary), cook and stir 10 minutes or until meat is light browned. Add seasonings, cook 2 minutes more. Remove meat mixture to a large saucepan. Add beans and beef stock. Cover, bring to a boil. Reduce heat and simmer 1-1/2 hours or until beans are tender, stirring occasionally. Add carrots and corn; cook 15 minutes or until vegetables are tender. Serve garnished with tortilla chips, light sour cream, chopped green onion, tomato and cilantro if desired.

Yield: 10 to 12 servings.


This recipe found in theWisinedaacookbook should encourage you to try consuming some of those pumpkins that might otherwise get tossed after Halloween. As a dark-orange vegetable, pumpkin is a great source of vitamin A that can help boost the immune system.

3 c. cooked pumpkin

1/2 c. soft margarine

1/2 c. flour

1/2 c. onion (chopped)

5 c. 1% milk

1/2 c. chicken broth

1 c. frozen mixed


1/2 tsp. cumin

1/2 tsp. chili powder

2 tsp. original Mrs. Dash

(table blend)

Salt and pepper to taste

To cook pumpkin: cut up a whole or part of a pumpkin into wedges and remove the seeds. With skin on, cut into small pieces and place in boiling water for 20 minutes. Remove from water and scoop pumpkin out. Mash with a fork or purée in a blender.

To make soup: In a large pot melt margarine and mix in flour. This will form a thick paste. Cook for 1 minute then add milk and chicken broth. Cook until thick, be careful not to burn. Add cooked pumpkin, frozen vegetables, cumin, chili powder and salt and pepper. Simmer at a low heat for 15-20 minutes to let flavours blend together. Makes 9 1-cup servings.



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