Recipes for Supper for a changing LifeStyle

The Last Meal of the Day

Supper or dinner should take place several hours before bedtime, in order for your body to properly digest the meal. The digestion should be finished by the time you put your body into sleep mode.

Remember the mantas for all meals

       no trans fats

        low calories

    low fats

      high fibre

Supper preparations are easier if you:

Keep home/workplace well stocked
with healthy choices

Make and freeze healthy foods that
you can reheat quickly when more busy

Eating Well with Canada's Food Guide

Supper Ideas:

Presto pasta! Brown some onions and garlic in a large skillet. Add canned or bottled tomato-based pasta sauce and canned drained lentils or clams. Serve over pasta or couscous. A tossed green salad and glass of milk or fortified soy beverage completes the meal.
Steamed fish dish! Place fish in a steamer over a pot of boiling water, add cut up broccoli, green beans or asparagus. Cover and cook for 5 to 6 minutes or until fish flakes easily with a fork. Serve with brown rice.
Hot and spicy! Cook boneless chicken strips in a skillet until juices run clear and meat is browned. Add sliced carrots and red peppers and cook until soft. Add raisins and curry paste to taste and a bit of water and heat through. Serve with couscous or rice.
Fast chili! Brown lean ground beef and drain off the fat. Add chopped onions and green peppers and sauté for several minutes. Stir in a large can of stewed tomatoes, one can of tomato soup, one large can of kidney beans and 15 mL (1 Tbsp) of chili powder. Serve with whole grain toast.
Easy omelettes! Choose your own fillings - ham, cheese, peppers, green onions, etc. Spice it up with salsa or hot sauce. Serve with whole grain bagels or toast. Have fruit for dessert.
Beautiful beans! Enjoy a beans and rice dish. Just mix black or kidney beans with corn, chopped tomatoes, onions, red and yellow peppers, cooked brown rice, grated cheese and serve. Have with a glass of water with lime and lemon wedges.
Chicken express! Mix up some cooked chicken with couscous and a variety of vegetables. Add some garlic if you like. Enjoy with a glass of milk.
Experiment with noodles! Prepare a stir fry with pork and vegetables. Serve on vermicelli or soba noodles. Finish it off with a cup of fortified soy beverage.

Get More Tips to Prepare Healthy Meals:

from Mysterious World of Suzanne M

Prepackaged meats are usually high in fat and salt (sodium) and more expensive.

If you eat them, choose sodium reduced and lower fat varieties if available.

Meat alternatives are an inexpensive source of protein
and and are high in fibre and low in fat.
Check out the latest soy products for meat alternatives.
Stews & Sauces

                                  Photograph by Michael A 2008
In a crock pot (Slow cooker)
   sauté cubed onion in some water or olive oil.
Add any of the following:
   Vegetable pulp from juicing
   Canned fresh tomato (roma)
      hand crush to release juices
   1 tsp cocoa or 1/2 square baker's chocolate
   Mushrooms diced
   Diced Carrots, celery, cabbage, parsnip
   Water or vegetable stock if needed
     for a soup, stew or sauces consistency

   * OPTIONAL
      Precooked & drained hamburger, ground turkey
          chicken, veal
      Tofu, or diced soy burger

Serve over potato slices, pasta, rice(Brown, Basmatti)
Soy

Vegetarian dishes often contain Soy or soy products

Before you turn your nose up at the thought

- cubed tofu takes on the flavor of the dish
    and can be diced or riced into smaller pieces
- the price of soy products may be less than real
     meat products and doesn't require pre-cooking.

Also see - Vegetarian page Topic
             - Recipes below VeganPeace.com