Ingredients

Nutritional Information

There are a vast number of different types of beans, most of which are nutritionally dense, inexpensive, and simple to prepare. Canada produces enough beans for domestic use and export. Black, pinto, kidney, and red beans are commonly prepared and offer important amounts of fiber and plant-based protein. 

Each bean provides different nutritional profiles, but commonly provide significant levels of protein, fiber, iron, magnesium, potassium, and folate, as well as zinc, manganese, and B vitamins. They may help to lower cholesterol, regulate blood sugar, and support healthy gut bacteria. 

Storage & Preparation

Beans are easily stored dried or in cans. Dried beans can be kept in a cool, dry, dark place for years and an un-opened can of beans is good for a year or more. An open can of beans will last 4-5 days in the fridge or a couple months in an air-tight container in the freezer. 

How beans are prepared can help to reduce bloating and stomach discomfort. Dried beans are less expensive, can last forever when properly stored, and can be easier to digest. Rinsing and soaking the beans before preparing helps make the cooking process quicker and more efficient. Make sure you drain the water and use fresh water to cook with.

Place the soaked beans in a pot with 1 teaspoon of salt and a bay leaf (optional) and 1 quart of water for every 1 cup of beans. Simmer over medium heat until beans reach desired tenderness. Add more water as needed. You can add additional spices and herbs when the beans are cooked to desired doneness. 

Recipe Idea: Black Bean Quesadillas

Ingredients: 

• 1 15oz.can black beans 
• 1 cup frozen corn
• 1/2 cup red onion 
• 1 clove garlic
• 1/4 bunch fresh cilantro (about ½ cup chopped) (optional)
• 2 cups shredded cheddar cheese 
• 1 batch taco seasoning
• 10 flour tortillas

Instructions: 

1. Drain the black beans and add them to a bowl with the frozen corn. 

2. Finely dice the onion and garlic, and roughly chop the cilantro. 

3. Add onion, garlic, cilantro, shredded cheese, and taco seasoning to the bowl with the beans and corn. Stir until evenly combined. 

4. Place half a cup of the filling on one side of a tortilla and fold over. Cook quesadillas in a frying pan or skillet over medium heat until each side is brown and crispy and cheese has melted. 

Nutritional Information

Carrots are an excellent source of fiber, vitamins A & K (beta-carotene),  and are low in natural sugar. They are also a source of potassium, calcium, magnesium, folate, and vitamin E. The fiber and anti-inflammatory components help to reduce the risk of heart disease and diabetes, and lower cholesterol and blood pressure levels. Regular consumption of orange vegetables helps to protect eyes and teeth against the effects of aging and environmental damage.

Storage & Information

Carrots are available year-round and have a long shelf life when stored properly. Carrot greens are edible (treat like fresh herbs or leafy greens), but the carrot lasts longer if greens are removed before storage. Carrots can be stored in the refrigerator crisper in a plastic bag with holes for several weeks. 

Wash carrots using a vegetable brush and cool water before cutting or eating. It is not necessary to peer carrots. If your carrots have started to wilt in the fridge, chop them up into spears and return to the fridge in a container with water.

Recipe Idea — Honey Roasted Carrots

Ingredients 

6 large carrots, 2 tablespoons olive oil, 2 tablespoons honey, salt and ground black pepper to taste, optional: tabasco or fresh parsley 

Instructions: 

1. Pre-heat oven to 400 degrees fahrenheit. 

2. In a large bowl, toss carrots in olive oil, honey, salt, and pepper (add optional hot sauce here if you like an extra kick)

3. Spread carrots out evenly in a single layer on baking sheet. Roast for about 25 minutes. 

4. Optional: garnish with parsley to serve. 

Nutritional Information

Cucumbers are 95% water, and do offer a number of nutritional benefits. They are high in potassium and vitamins K & C. Consuming cucumbers can help to reduce high blood pressure and inflammation and the risk of some cancers. Additionally, it promotes hydration and heart health.

Storage & Preparation

 Cucumbers from the store are often stored in plastic and should last for about a week in the crisper drawer of the refrigerator. Make sure you wash cucumbers before slicing, peeling, or eating. Cover exposed areas before placing back in the fridge for storage. Cucumbers can also be pickled in vinegar. 

Recipe Idea: Smashed Cucumber Salad

 Ingredients: 

• 2 cucumbers
• 1 teaspoon salt
• 2 1/2 teaspoons sugar
• 2 teaspoons sesame oil 
• 3 teaspoons soy sauce
• 1 1/2 tablespoons rice vinegar 
• 2-4 cloves garlic, finely chopped 
• 1 nub of ginger, grated 
• 1-2 teaspoons chili oil (optional) 
• 2 teaspoons toasted sesame seeds

Instructions:

1. Wash cucumbers and pat dry. Make the dressing by combining salt, sugar, sesame oil, soy sauce, and rice vinegar. Stir until combined. 
2. Smash the cucumber by laying a large knife flat against the cucumber and smash lightly with your other hand. Cucumber should crack open and smash into 4 sections. Repeat along its full length. Cut into bite sized pieces. 
3. In a large bowl, mix the cucumber chunks, prepared dressing, garlic, ginger, and chili oil. Toss well. Serve, garnished with sesame seeds and cilantro (optional)

Nutritional Information 

Ground beef is a good source of protein, as well as as carnitine, zinc, selenium, iron, and B vitamins. These nutrients help with energy production and general functioning of the body. Protein helps maintain muscle tissue. B vitamins support the maintenance of a healthy immune system. Selenium is necessary for thyroid function. 

Many of the calories in ground beef come from fat, some of which is saturated fat. The American Heart Association recommends limiting saturated fat consumption to 5-6% of daily caloric intake. The leaner the beef, the lower the fat content. 

Preparation & Storage 

There is a risk of consuming foodborne bacteria when eating ground beef. It is recommended that ground beef is stored at 40 degrees F or below and always cook it to a minimum internal temperature of 160 degrees F to destroy harmful backteria. Use food safe handling practices, such as regularly washing hands, surfaces, and utensils. Refrigerate ground beef after cooking. 

Ground beef will keep for 3-4 days in the refrigerator and can be stored for about 4 months in the freezer. 

To optimize nutritional balance, limit your portion size of ground beef and combine with a generous portion of vegetables and grain or combine ground beef with a leaner meat like ground turkey. 

Suggested Recipe: Beef Tacos 

Ingredients:

• 1 pound of ground beef
•  taco seasoning to taste (the recipe linked above provides the ingredients for homemade taco seasoning mix)
• 2 tablespoons tomato paste
• 1/2 cup water
• small flour or corn tortillas
• lettuce, finely chopped
• shredded cheddar or cheese mix 
• tomatoes, finely chopped
• optional: chopped red onion, chopped olives, avocado, pickled jalepeños or banana peppers, sour cream, salsa

Instructions: 

1. Heat skillet on medium high heat. Add ground beef and cook until browned. Drain any fat. Add tacos seasoning, tomato paste, and water. Stir to combine and continue cooking over medium-low heat until sauce has thickened. 

2. Chop toppings. Serve ground beef warm over tortillas with lettuce, tomatoes, cheese, and any other toppings. 

Nutritional Information

Mushrooms are fungi that provide many nutrients and fiber to a diverse range of dishes. They are a good source of copper, B vitamins, potassium, iron , and protein. Antioxidants in mushrooms help to fight oxidative stress and inflammation, which contributes to reducing cognitive decline and the development of chronic diseases. 

There are many types of culinary mushrooms; the most popular include cremini, white button, shiitake, portabella, and chanterelle. Dried mushrooms may have more calories and nutrients than raw varieties and provide a good alternative with a longer shelf-life. 

Storage and Preparation

Store raw mushrooms in the fridge and look for ones that are clean and free of blemishes. Do not wash mushrooms until just before use. 

Mushrooms can be prepared in a variety of ways, including grilled, baked, broiled, sautéd, roasted, and less commonly, eaten raw in salads. 

Suggested Recipe: Garlic Butter Mushrooms

Ingredients: 

1 pound button or cremini mushrooms 

1 tablespoon olive oil

4 tablespoons unsalted butter

4 cloves garlic, minced 

1 teaspoon dried or fresh thyme

salt and pepper to taste

2 tablespoons lemon juice

2 tablespoons fresh parsley, chopped

Instructions: 

1. Clean and dry mushrooms. Trim stems and cut into even sizes as needed

2. In a large skillet, warm olive oil over medium-high heat. Add mushrooms and cook for 5-7 minutes without stirring. Stir and cook until all sides are browned. 

3. Reduce heat to medium and add the butter and minced garlic. Cook for 2-3 minutes. 

4. Season with thyme, salt, pepper, and then add the lemon juice to deglaze the pan. 

5. Sprinkle with chopped parsley and give a final stir. Serve hot as a side dish. 

Nutritional Information 

Onions are popular aromatic vegetables that are used in many dishes and cuisines around the world. They are a good source of vitamin C, vitamin B6, potassium, folate, and manganese and have a low impact on blood sugar levels. Onions also provide phytochemicals, which can help boost health and reduce the risk of developing diseases like cancer and heart disease. Onions can also help improve memory and cognitive functioning.  

Onions can irritate eyes during the cutting process and can cause abdominal pain because the high levels of fructans. 

Storage and Preparation 

Store onions in a cool, dark, dry place, like a cupboard or pantry. Use within 2-4 weeks of purchasing. Wash onions before cutting. Once you slice an onion, it can be stored in the fridge for up to 7 days. 

Diced onions can be used to flavour sauces, stews, and soups. Sliced onions can add flavour and crunch to salads, sandwiches, wraps, and burgers. Grilled onions can be used in side dishes or served on top of protein. 

Suggested Use: Onion Pasta 

Ingredients:

1/2 cup olive oil 

4 tablespoons butter

5 onions, thinly sliced 

1 teaspoon dried basil

1 cup water

1 tablespoon chicken bouillon 

1 pound uncooked pasta, cook according to package directions

black pepper and salt to taste

Instructions:

1. In a large skillet place oil, butter and onions and cook until golden brown

2. Add basil, pepper, water and bouillon and cook on low heat for 10 minutes

3. Add onion mixture to cooked pasta, sprinkle with cheese, toss and serve hot

Nutritional Information 

Potatoes are a versatile root vegetable that provide fiber, vitamins, and minerals, such as potassium, vitamin C, folate, and vitamin B6. 

Potatoes also contain a number of compounds that support fullness and can lower blood pressure. 

Storage and Preparation 

Check potatoes for soft spots or mold before storing them. Place the in a breathable container and store in a dark, cool place. Do not store uncooked potatoes in the fridge. Do not wash potatoes until you are ready to cook them. 

Baking, roasting, or microwaving them with their skin on retains the most nutrients. 

Cooling the potatoes after cooking and before eating may lower the impact on blood sugar levels. 

Suggested Recipe: Potato Latkes

Ingredients: 

1 pound potatoes, shredded

1 small onion, shredded

1 large egg

2 tbsp flour

salt and pepper (or other optional spices) to taste

1/2 cup light oil 

Instructions:

1. Shred potatoes and onion using a food processor or hand grater

2. Add shredded potatoes to a cheesecloth or towel and squeeze out as much liquid as possible 

3. Add the shredded potato and onion into a bowl, with whisked egg, flour, and salt and pepper. Toss until evenly combined. 

4. Preheat pan with oil over medium-high heat. Place a spoonful of the latke batter into the pan and press it with the back of a spoon to flatten it. 

5. Turn the latke over as soon as it’s golden. Fry on both sides. Repeat until batter is done. Serve and enjoy with your favorite sauce or dip while they are hot and crispy.