Fast, Frugal
and
Flavourful
Fast, Frugal
and
Flavourful
FIT@MCGILL’S HEALTHY RECIPE COLLECTION 2nd Edition
16 New simple, quick and
healthy recipes to get you
through all your meals, and to
help you come out on top!
Fast, Frugal
and
Flavourful
Fit@McGill’s
HEALTHY RECIPE COLLECTION
Bon appetit
Our mission for this booklet is to provide students with delicious meals
involving a variety of nutritious, well balanced , and multicultural recipes
that are quick and easy to prepare. So dig in!
Have these
handy
Amongst the list of ingredients, this booklet includes the following spices. Have them handy
and you are just about ready to go!
Garlic powder
Dried parsley
Salt
Pepper
Paprika
Chili powder
Cinnamon
Cloves
Cayenne pepper (optional)
Cumin(optional)
Don’t forget to read the helpful tips included with
each recipe!
Your ideal plate
Following the plate model
for every meal is the simplest
way to know that your body
is getting the nutrients it
needs.
Fit@McGill’s
HEALTHY RECIPE COLLECTION
breakfasts
Yummy Yogurt Parfait
Rise & Shine Smoothies
Blueberry Bran Muffins
Mediterranean Omelette
lunches
Couscous Salad
Lu’s Asian Style Stir-fry
Vegetarian Chili
Sloppy Joes
dinners
Tuna Casserole
Spring Risotto
Curried Lentil Stew
Easy Oven Baked Chicken and Rice
snacks
Apple Mousse
Chocolate Pudding
Blender Cornmeal Cake
Spicy Oatmeal Cookies
Fast, Frugal
and
Flavourful
breakfasts
Yummy
Yogurt Parfait
Serves:
Prep time:
Cost:
1 person
5 minutes
$3.11 per serving
Canadian Food Guide
servings:
1 Milk & Alt.,
1 Fruit & Vegetable,
1 Grain, 1 Meat & Alt.
Ingredients
¾ cup plain or flavored yogurt
1 tsp cinnamon
¼ cup mixed dried cranberries, blueberries and raisins (or ½ Cup fresh fruit of your choice)
½ cup muesli cereal
¼ cup sliced almonds
Optional: 1 tablespoon honey or maple syrup.
Method
1.
2.
3.
4.
5.
Pour half the yogurt in a cup and sprinkle cinnamon.
Add half the granola on top followed by half of the dried fruits
Repeat the yogurt, cinnamon, granola and fruit layer.
Garnish with the almonds on top.
Drizzle the honey or maple syrup.
Interesting Tips
Meal-planning/Time-saver: If you can’t seem to find the time to have this before heading out , prepare your favourite mix in a small Tupperware bowl the
night before, stick it in the fridge with a spoon (so you don’t forget!) and grab it
right before you heading out.
• Add 2 tablespoons of All Bran cereal and boost your fiber content by 3 g
Nutritive Value
Excellent Source of: Calcium, Vitamin E, Iron and Niacin
Good source of: Vitamin B12, Vitamin C and Thiamin
breakfasts
Rise & Shine
Smoothies
Serves:
Prep time:
Cost:
1 person
10 minutes
$1.54 per serving
Canadian Food Guide
servings:
1 Milk & Alt.,
2 Fruit & Vegetable,
¼ Meat & Alt.
Ingredients:
2 tbsp plain or flavored yogurt
1 Ripe banana
1 Cup fresh or frozen fruit of choice (Refer to table below)
1 Cup liquid of choice (Refer to table below)
1 tbsp rolled oats
1 tbsp mixed nuts (unsalted) or seeds
1 tsp vanilla extract
Optional: Add honey to taste
Method:
1.In a blender, combine fruits (of choice) and yogurt. Blend until ingredients have a smooth texture.
2.Add oats and nuts to blender, and mix again.
3.Add liquid of choice until components are well blended. If smoothie is too thick, adjust texture
by adding a splash of additional liquid.
4.Drizzle some honey
Interesting Tips
Meal-planning/Time-saver: Blend and refridgerate smoothies 2-3 days ahead.
Personalize your smoothie by choosing your favourite ingredients:
Liquid Alternatives
• Milk
• Soy Milk
• Fruit Juices
Nutritive Value
Fruits
• Blueberries
• Raspberries
• Peaches
• Mangoes
Nuts, Seeds and Grains
• Mixed nuts (unsalted)
• Flaxseed (ground)
• Rolled oats
• Peanut butter
Excellent Source of: Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
Good source of: Calcium
Fast, Frugal
and
Flavourful
Blueberry
Bran Muffins
Serves:
Prep time:
Cost:
12 people
30-35 minutes
$0.44 per serving
breakfasts
Canadian Food Guide
servings:
¼ Fruit & Vegetable,
1 Grain
Ingredients:
2 cups raisin bran cereal
¾ Cup sugar
1¼ Cups all purpose flour
1¼ tsp baking soda
½ tsp salt
¼ Cup canola oil
1 large egg
1 cup buttermilk
1 cup fresh or frozen blueberries
Method:
1.Preheat oven to 375 degrees F. and grease a 12-cup muffin tin.
2.Toss cereal with sugar, flour, baking soda and salt.
3.In a separate bowl, whisk oil, egg and buttermilk. Add buttermilk mixture to cereal mixture
and stir until blended. Stir in blueberries and spoon into prepared muffin tin. Bake for 20 to
25 minutes, or inserted toothpick in the center of a muffin. When the toothpick comes out
clean, it’s ready!
Interesting Tips
• No Buttermilk? Make your own in 2 easy steps. 1) place 1 tbsp of white vinegar or lemon juice in a measuring cup. 2) Add enough milk to bring the liquid
up to the one-cup line and let it sit for 5 minutes.
Meal-planning/Time-saver: Let the muffins cool and store extras in the freezer.
Nutritive Value
Excellent Source of: Vitamin B1 and Folate
Mediterranean
Omlette
Serves:
Prep time:
Cost:
2 people
25-30 minutes
$3.28 per serving
breakfasts
Canadian Food Guide
servings:
¼ Fruit & Vegetable,
1 Grain, 1Milk and Alt.,
1 Meat & Alt.
Ingredients:
1 tomato, seeded and coarsely chopped
1/4 lbs feta cheese cut in small cubes
1/4 finely diced red onion
2 tsp dried parsley
4 large eggs
1/3 cup milk
Freshly ground pepper, to taste
2 tsp butter
Optional: 1 oz (30 g) salami (or pepperoni), cut in small cubes
Method:
1.In a medium-size bowl, mix together tomato, feta cheese, red onion, salami and parsley.
Set aside.
2.In a separate bowl, whisk eggs with milk and pepper.
3.Melt half the butter in skillet over medium high heat. Pour in half the egg mixture and
spread mixture evenly. Cook until it begins to set and the edges lift from the pan.
4.Add half of the feta cheese mixture, fold in half and continue cooking for about 1 minute,
until omelette is firm but still runny. Slide onto a plate.
5.Repeat for the second omelette. Serve hot and garnish with a pinch of parsley.
Interesting Tips
• When using a non-stick pan, the amount of butter may be reduced to half the amount
specified in the recipe.
Nutritive Value
Excellent Source of: Calcium, vitamin A, vitamin B2, vitamin B6, vitamin D, vitamin E, niacin.
Good Source of: Iron, Vitamin B1
Fast, Frugal
and
Flavourful
lunches
Couscous
Salad
Yield:
Prep time:
Cost:
1 serving
5 minutes
$3.11 per serving
Ingredients
1 ½ cup whole wheat couscous
3 whole thinly sliced green onions
1 cup diced tomatoes
1 ½ cups chopped yellow or red sweet peppers
1 cup thinly chopped zucchinis
1 can drained and rinsed chickpeas (398 ml)
¼ cup fresh, finely chopped parsley
Canadian Food Guide
servings:
1 Milk & Alt.,
1 Fruit & Vegetable,
1 Grain, 1 Meat & Alt.
Dressing:
¼ cup lemon Juice
¼ cup olive oil
1 minced garlic clove garlic
½ tsp ground cumin
½ tsp ground tumeric
Method
1.
2.
3.
4.
Boil 3 cups of water in a medium saucepan. When water reaches a boil, add couscous and
remove from heat. Let it stand, covered for 5 minutes.
Combine all the rest of the ingredients in a large bowl. Add couscous.
Combine all the ingredients for the dressing in a screw-top jar and shake well.
Add dressing to couscous mixture and toss.
Interesting Tips
Vegetarian Option: Add a cup of marinated tofu cut into small cubes to increase the
protein content. Also, adding ¾ cup of crumbled feta cheese is a great and delicious way to
incorporate a source of milk & alternatives.
Leftover option: Try it on a whole wheat tortilla or pita for a quick lunch.
Nutritive Value
Excellent source of: Vitamin C
Good source of: Vitamin A, vitamin B6, vitamin E, Niacin
lunches
Lu’s
Asian Style
Stir-fry
Serves:
Prep time:
Cost:
3 people
10 minutes
$3.63 per serving
Ingredients:
1 cup onion, diced
1 lb (454g) beef strips or chicken strips
2 tbsps canola oil
1 sliced pepper (green, red or yellow)
1 cup snow peas
½ cup julienned carrots
2 cup cooked asian noodles (vermicelli
or egg noodles or whole wheat spaghetti)
Optional: ½ cup teriyaki sauce
Method:
Canadian Food Guide
servings:
1 Milk & Alt.,
1 Fruit & Vegetable,
½ Grain, ¾ Meat & Alt.
Tofu Marinade (Vegetarian Option)
1/2 cup soy sauce (low salt)
2 tsp. mustard
1 mashed garlic clove, or a pinch of garlic
powder
1/3 cup olive oil
2 tbsps peanut butter
2 tbsps ketchup
Cut your tofu into strips and add it to the
marinade. Let it sit in the fridge for 30 minutes (or as long possible).
1. On the stove top heat the oil in a skillet at medium. When oil starts to smoke add diced onions and stir
constantly for 1 minute or until they become translucent.
2. Throw in meat strips, and stir until meat is lightly browned (if chicken, make sure it cooks through)
3. If starting to dry, add about ¼ cup heated water. Add teriyaki sauce (optional).
4. Add in cut vegetables and stir fry for 2-3 minutes until lightly tender.
5. Add cooked noodles to pan and mix
Interesting Tips
Vegetarian option: This stir-fry also works amazingly with shrimp or tofu. If you opt for
tofu, marinate it before to give it a savoury flavour. See above for the Tofu Marinade recipe.
Leftover Option: Try brown rice instead of egg noodles. It’s a great healthy and delicious
alternative that’s richer in fibre.
Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B1, Vitamin B12, Niacin
Good source of: Vitamin B6, Vitamin C
Fast, Frugal
and
Flavourful
lunches
Vegetarian
Chili
Serves:
Prep time:
Cost:
3-4 people
20 minutes
$1.68 per serving
Canadian Food Guide
servings:
4 3/4 Fruit & Vegetable,
1 Meat & Alt.
Ingredients:
1 cup diced onions
1 tbsp minced garlic or 1 tsp garlic
powder.
1 tsp chili powder
2 medium zucchinis1 12 oz can corn,
or 12oz thawed frozen corn
One drained and rinsed 19oz can of
red kidney beans
2 cup tomato sauce
Method:
Combine all ingredients in a medium pot and bring to a boil. Reduce heat to low and cook for another 10
minutes, stirring occasionally.
Interesting Tips
• Rinsing canned goods helps decreased the overall sodium content in your meal.
Suggested Side Dish: Add a serving of Milk & Alt. by having a glass of milk or soy beverage
Have some bread with the chili to get your grains
Nutritive Value
Excellent Source of: Iron, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and Niacin.
lunches
Sloppy Joes
Serves:
Prep time:
Cost:
2 people
10 minutes
$1.48 per serving
Ingredients:
½ Finely chopped onion
1 Minced garlic clove
1 tbsp canola oil
260 g (about ½ lbs) lean ground
beef
2 tbsps tomato paste
¼ cup ketchup
Canadian Food Guide
servings:
1 Fruit & Vegetable,
1 Grain,
1 ½ Meat & Alt.
½ tsp brown sugar
2 tbsps water
2 whole wheat hamburger buns
¼ tsp salt
¼ tsp cayenne pepper
Ground pepper to taste
Optional: 4 drops of Tabasco sauce
Method:
1.Heat the oil in a pan at medium . Add the onion then cook until it is translucent, for 3 min
with occasional stirring. Add salt, then reduce the heat, cover and cook for about 5 minutes,
until the onion is soft. Add the garlic and cayenne pepper thenstir until fragrant, 1 min.
2.Add the beef then cook, breaking up the meat with a wooden spoon, until it loses its pink
colour, about 5 min (It is important not to overcook the meat at this point, otherwise it will
end up dry and crumbly).
3.Season with ground pepper to taste, and then add the tomato paste, ketchup, brown sugar,
and water. A few drops of Tabasco sauce may be added for extra spiciness. Cover and let it
simmer for 10 min.
4.Spoon the meat mixture onto the hamburger buns then serve.
Interesting Tips
Vegetarian option: Substitute ground veggie burger for the ground beef.
Leftover Option: Ground beef can stay up to 4 months, so wrap up the extra.
Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6 and Niacin
Good source of: Vitamin B1 and Vitamin E
Fast, Frugal
and
Flavourful
dinners
Tuna
Casserole
Serves:
Prep time:
Cost:
6 people
50-60 minutes
$1.91 per serving
Canadian Food Guide
servings:
½ Fruit & Vegetable,
1 ½ Grain, ¾ Meat & Alt
¾ Milk & Alt.
Ingredients:
4 cups whole wheat egg noodles/ flat noodles
cooked and drained
½ cup mayonnaise, light
½ cup milk
2 chopped celery stalks (or other vegetable of
choice)
¼ cup finely chopped red pepper (or other vegetable of choice)
2 cans flaked drained tuna
1 can condensed cream of mushroom soup1 package 227gr shredded cheddar cheese
Method:
1- Combine all ingredients together. Leave aside ½ cup of the cheese.
2- Put in casserole dish and sprinkle remainder cheese on top.
3- Bake in the oven at 350 degrees, for 40-50 min.
Interesting Tips
Leftover Option: Pack any leftover in a proper container and have it for lunch
the next day.
• Complement your meal with a salad and your choice of a fruit as a side dish
Nutritive Value
Excellent Source of: Iron, Vitamin A vitamin B2, vitamin B12 and Niacin.
Good source of: Vitamin B1, vitamin D, vitamin E
dinners
Spring
Risotto
Serves:
Prep time:
Cost:
4 people
30 minutes
$1.43 per serving
Canadian Food Guide
servings:
3 Fruit & Vegetable,
2Grain
Ingredients:
12/3 cups Arborio rice
3 cups vegetable broth
2 tbsps olive oil
2 tbsps butter, unsalted (or margarine)
½ cup diced carrots
1 cup finely chopped onions½ cup diced zucchinis
1 stalk celery diced
¼ cup frozen peas
4 tbsp grated parmesan cheese, grated
Salt and pepper to taste
Method:
1.Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while
cooking the risotto (about 20 min).
2.Melt the butter in a large skillet or saucepan. Sauté the vegetables, except the peas, for 2-3
min or until the onions are translucent. Add the frozen peas, then the rice. Mix the rice with
the vegetables for 1-2 min (until translucent), with constant stirring.
3.Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
4.Remove from the heat and let stand for 2 min. Season with salt and pepper to taste. Sprinkle
with grated Parmesan cheese. Serve.
Interesting Tips
Leftover Option: Create Risotto pancakes (Risotto al salto ). Mix leftover risotto
with egg (one beaten egg per cup of cold risotto). Form thin patties and sauté it
until it’s crusty on each side. It’s a great luncheon dish with salad or vegetable.
Nutritive Value
Excellent Source of: Calcium, Vitamin E, Iron and Niacin
Good source of: Vitamin B1, Vitamin B6, Niacin
Fast, Frugal
and
Flavourful
dinners
Curried
Lentil Stew
Serves:
Prep time:
Cost:
4 people
35-40 minutes
$1.01 per serving
Canadian Food Guide
servings:
2 Fruit & Vegetable,
½ Meat & Alt
Ingredients:
1 medium onion, chopped
2 medium cloves garlic,(can use 1 tsp ready minced
or ¼ tbsp powder instead)
1.5 tsp minced fresh ginger
1 tbsp. canola oil
2 cup peeled and diced potatoes
3 chopped medium carrots or turnips
½ cup water or stalk (vegetable or chicken stock )
¼ cup tomato paste
½ tsp paprika
1 can (19oz) drained and rinsed lentils¼ cup
chopped fresh parsley
Method:
1.Sauté onion, garlic and ginger in oil for 1-2 minutes or until onions are translucent. Stir constantly so as to not burn the ingredients.
2. Over medium heat, add remaining ingredients (except lentils) into pot and cook about 20
minutes until vegetables are tender.
3.Add lentils to pot and stir, cook another 4-5 minutes.
Interesting Tips
Leftover Option: If sealed in a freezer bag or container, you can freeze it for up
to 6 months.
Complement your meal with either a healthy milk based pudding or soy drink
Nutritive Value
Excellent Source of: Iron, Vitamin A
Good source of: Vitamin B1, vitamin B6, vitamin C, vitamin E, Niacin
Easy Oven Baked
Chicken & Rice
Serves:
Prep time:
Cost:
4 people
50-60 minutes
$2.85 per serving
dinners
Canadian Food Guide
servings:
2 Fruit & Vegetable,
1Grain, 2 Meats & Alt
Ingredients:
1 cup raw brown rice
2 cup bouillon of choice, (2 tsp chicken powder for
2 cups warm water)
4 chicken breasts or drumsticks
a pinch of garlic powder
Salt & pepper to tase
Paprika to taste.
2 chopped medium potatoes
4 chopped carrots
2 cup whole brussel sprouts (or vegetable of
choice), fresh or frozen
Method:
1. In a large pyrex dish or roast pan add bouillon and rice.
2. Rub the chicken pieces with garlic, salt, pepper and paprika and place on top of raw rice
3.Place cut vegetables around chicken pieces.
4.Cover with foil leaving one edge open.
5.Place in oven about for 45-60 minutes. Note: If it appears to be drying, add a splash of
boiled water or bouillon over chicken.
Interesting Tips
• Substitute the bouillon for a can of condensed cream of mushroom (or any
other condensed soup) for a creamier flavour. Add 2 cups of water instead of
bouillon.
Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B2, Vitamin B12, vitamin B6, Niacin
Good source of: Vitamin B1
Fast, Frugal
and
Flavourful
Apple
Mousse
desserts
Serves:
Prep time:
Cost:
2 people
5 minutes
(Plus chilling time)
$0.43 per serving
Canadian Food Guide
servings:
1 Fruits & Vegetables
Ingredients:
1 cup unsweetened applesauce
3 tbsp fat-free dairy or non-dairy topping or vanilla
flavoured yogurt
¼ tsp cinnamon
Method:
Mix all together and refrigerate in portable snack cups.
Interesting Tips
• This is a very simple snack that can be prepared the night before, and be
made ready to quench your munchies.
Nutritive Value
Good source of: Vitamin C
desserts
Chocolate
Pudding
Serves:
2 people
Prep time:
5 minutes
(Plus chilling time)
Cooking Time:
Cost:
$0.78 per serving
15-20 minutes
Canadian Food Guide
servings:
¾ Milk & Alt.
Ingredients:
1 ½ cups milk or soy or rice milk
3 tbsps. cornstarch
¼ cup cocoa powder
¼ cup maple syrup
¼ tsp. vanilla extract
Method:
1.In a saucepan, combine all the ingredients except the vanilla extract.
2.Whisking rapidly, cook over medium heat, stirring constantly until thickened.
3.Stir in the vanilla and pour into serving dishes.
4.Chill and serve.
Interesting Tips
• Pack the pudding in a small container and have it as a quick snack during the
day
Nutritive Value
Great source of: Vitamin B2 and Vitamin D
Good source of: Calcium and vitamin A
Fast, Frugal
and
Flavourful
Blender
Cornmeal Cake
Serves:
Prep time:
Cost:
8 people
Cooking time:
$0.37 per serving
10 minutes
35-40 minutes
snacks
Canadian Food Guide
servings:
2 Grain products
Ingredients:
2 eggs
½ cup vegetable or canola oil
1 cup sugar
1 cup milk
1 cup corn meal
1 cup flour
1 tsp. of baking powder
Method:
1. In blender, blend eggs, oil and sugar until a creamy texture is obtained.
2. Add milk and blend again
3. Add remaining dry ingredients one at a time, leaving baking powder last. Blend well, until all
ingredients are well combined.
4. Pour in lightly greased 8x10 inch pan, bake at 350 °
F for 35-40 minutes (or until top looks
golden brown).
Interesting Tips
• Complement this dessert with a fresh fruit to add more color as well as an extra serving of Fruits and Vegetables.
• Don’t worry if you don’t have a blender, the ingredients can still be mixed in a
regular bowl
• This scrumptious cake can also be used as bread.
Nutritive Value
Good source of: Vitamin B1 and Vitamin B12
Spicy
Oatmeal Cookies
Serves:
Prep time:
Cost:
15-20 people
25-30 minutes
$0.27 per serving
Ingredients:
2 eggs beaten with fork
½ cup vegetable or canola oil
¾ cup white or brown sugar
½ cup orange juice
2 tsps vanilla extract
¾ cup white or whole wheat flour
Method:
snacks
Canadian Food Guide
servings (per cookie):
½ Grain Product, ¼ Fruits
and Vegetables
½ tsp baking soda
2 ½ cups quick oats
2 tbsps ground flax seeds
1 tsp ground cinnamon
¼ tsp ground cloves
1 cup raisins
½ cup chocolate chips (optional)
1. Beat with a fork or mixer the eggs, oil, sugar, juice, and vanilla until well mixed or fluffy, if using a mixer.
2. In separate bowl combine remaining dry ingredients.
3. Add dry ingredients to creamed mixture, and beat lightly or mix with fork until blended.
4. On lightly greased baking sheet, for each cookie put 1 Tbsp of batter on baking sheet.
5. Bake at 350°
F for 15-20 minutes or until edges are golden brown.
Interesting Tips
• When spreading the batter on the baking sheet, slightly flatten it for a crispier
texture or mound it for a chewier cookie.
• Don’t limit yourself to orange juice; use your favourite fruit juice.
• Have these cookies with a glass of milk or soy milk to balance out your meal.
Leftover Option: If sealed in a freezer bag you can freeze it for up to 6 months.
Nutritive Value
Source of: Vitamin B1, Vitamin C and Vitamin E
Fast, Frugal
and
Flavourful
Fast, Frugal
and
Flavourful
FIT@MCGILL’S HEALTHY RECIPE COLLECTION
2nd Edition
1st Edition
Created by:
Hanna Conlon
Thiomas Dashwood
Clara Doyle
Blanca Drennan
Ji Won Jun
2nd Edition
Created by:
Christeen Nakhleh
Crystal Conrad
Mary Hendrickson-Nelson, RD
Annette Gruenberg, RD
Maria Cheung
For more on all your nutritional needs visit
www.mcgill.ca/fitatmcgill
McGill School of
Dietetics and Human Nutrition
Student Health Services