Rukhsar's Exotic Mongolian Beef

📢Directions:

1. Coat Beef cubes/strips with corn starch
2. Chop onions and broccoli
3. Boil broccoli on the side
4. Cook onions with beef to liking (typically medium rare) with a little bit of oil/pam
5. Rest beef on the side, rest broccoli on the side
6. In a pan, make sauce by heating oil/pam with 1 tablespoon of minced garlic and ½ teaspoon of ginger (adjust to your liking)
7. Before ginger garlic scorches, add ½ cup light soy sauce and ½ cup water
8. Dissolve ¼ cup brown sugar or white sugar (or as much sugar to your liking, original recipe says ¾ cup)
9. Increase heat to boil mixture and keep stirring for 3-4 minutes
10. Add a bit of corn starch to thicken the mixture
11. Toss in beef, onions, and broccoli until coated
12. Serve over steamed rice

 

"Healthy Eating" According to Canada's Food Guide

Health Canada. (2018). Eating well with Canada's food guide. Retrieved 
from https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf

Check-out our various recipes for breakfast through to dinner

Follow Tierra's Food Page

For more ideas for delicious healthy recipes, follow Tierra's Food Page where she shares some meal time inspiration with a splash of positivity.

https://www.instagram.com/creatingbalance/

Instagram handle: @CreatingBalance

Tierra's Tremendous Recipe - Dinner

Tierra Tremendous Spaghetti Squash

Ingredients:

• 1 medium sized spaghetti squash
• 1 red pepper
• 1 yellow pepper
• 1 zucchini
• 1 tablespoon of soya sauce (optional)
• 1 white onion
• 300 grams of ground turkey or meatless ground meat
• 1 teaspoon of salt
• 1 teaspoon of garlic powder
• 1 teaspoon of chicken seasoning
• 3 teaspoons of olive oil
• 1 cup Classico tuscan-style olive and garlic

YouTube video: https://youtu.be/9x2edTr0f_M

Optional ingredients:

• 2 tablespoons of teriyaki sauce 
• Fresh thyme or oregano

Kitchen tools:

• Frying pan
• Cutting board
• Knife
• Baking pan

Directions:

1. Preheat oven to 350 degrees. Place your spaghetti squash on the baking pan and poke a few holes around it using your knife (this will allow excess water to drip out)
2. Place spaghetti squash in oven and bake for 25-30 minutes or until it becomes light brown.
3. In the meantime, dice up your zucchini, onion, and peppers and set aside.
4. In the frying pan, turn stove on medium temperature and add 2 teaspoons of olive oil until heated.
5. Add diced onion and then add the ground turkey into the pan. Here you can add desired seasonings: salt, garlic powder, thyme and soya sauce. Continue to mix and break up pieces for about 20 minutes or until fully cooked.
6. Remove spaghetti squash from oven. Let cool for 5-10 minutes.
7. Slice the squash in half and scoop out the insides using a fork. Feel free to throw away the seeds
8. Heat a frying pan under medium heat and add olive oil. 
9. Sautee the zucchini, red peppers and onion in the frying pan until soft. 
10. Add the squash into the frying pan. 
11. Add 1 tsp of garlic powder, salt and chicken seasoning into the frying pan. 
12. Add 1 cup of classico tomato sauce and 2 tbsp of teriyaki sauce into the pan. 
13. Cook under low heat for 5 minutes until all the ingredients are well incorporated.

Ingredient	Notable Micronutrients (% Daily Value)	Health benefits
Spaghetti Squash- 1 cup (101g) https://www.eatthismuch.com/food/view/squash,2198/	Calories- 31 Potassium- 109mg Carbohydrates- 7g Dietary fiber- 1.5g	One cup of spaghetti squash has 5 times less calories vs. cooked spaghetti
Red Pepper- 1 medium pepper (119g) https://www.eatthismuch.com/food/view/red-bell-pepper,2440/	Calories- 37 Potassium- 251mg Carbohydrates- 7.2g Vitamin C (254% DV) Folate (14% DV)	Low in saturated fat, cholesterol, and sodium Rich in other micronutrients and dietary fiber
Yellow Pepper- 1 medium pepper (186g) https://www.eatthismuch.com/food/view/yellow-peppers,2560/	Calories- 50 Potassium- 394mg Carbohydrates- 12g Dietary Fiber- 1.7g (7% DV) Vitamin C (569% DV) Iron (11% DV) Folate (13% DV)	Low in saturated fat, cholesterol, and sodium Rich in other micronutrients and dietary fiber
Zucchini- 1 medium zucchini (196g) https://www.eatthismuch.com/food/view/zucchini,2183/	Calories- 33 Potassium- 512mg Carbohydrates- 6g Dietary Fiber- 2g (8% DV) Protein- 2.4g Vitamin B6 (59% DV)	Good source of micronutrients, and fiber
Soy Sauce (optional)- 1 tbsp (18g) https://www.eatthismuch.com/food/view/soy-sauce,3619/	Calories- 11 Sodium- 1006mg (42% DV) Potassium- 38mg	Very high in sodium, but variations can provide healthier options
White Onion- 1 medium onion (110g)	Calories- 44 Carbohydrates- 10g Potassium- 161mg Vitamin B6 (11% DV) Manganese (8% DV)	Great source of micronutrients including vitamin B6 and manganese
Ground Turkey- 1 oz (28g) https://www.eatthismuch.com/food/view/ground-turkey,582/	Calories- 58 Fat- 2.9g Cholesterol- 26mg Potassium- 83mg Protein- 7.8g	Reduced saturated fat and cholesterol in comparison to beef in burgers or spaghetti sauce
Salt/Sodium- 1 tbsp (18g) https://www.eatthismuch.com/food/view/salt,221/	Calories- 0 Sodium- 6976mg (291% DV)	Should be consumed in moderation
Garlic Powder- 1 tbsp (9.7g) https://www.eatthismuch.com/food/view/garlic-powder,195/	Calories- 32 Carbohydrate- 7.1g Fiber- 0.9g (4% DV) Protein- 1.6g Phosphorus (5% DV)	Helps to reduce cholesterol, and lower blood pressure
Poultry Seasoning- 1 tbsp (4.4g) https://www.eatthismuch.com/food/view/poultry-seasoning,209/	Calories-13.5 Carbohydrates- 2.9g Vitamin K- (30% DV) Iron (20% DV) Manganese (16% DV	Rich in micronutrients including fat soluble Vitamin K, or Iron
Olive Oil- 1 tbsp (13.5g) https://www.eatthismuch.com/food/view/olive-oil,266/	Calories- 119 Fat- 13.5 (Monounsat 9.8g, Sat 1.9g) Vitamin E- (13% DV)	High level of monounsaturated fatty acids, which help lower risks of heart disease, and also rich in fat-soluble vitamins like K and E
Pasta Sauce (basic)- 1 cup (257g) https://www.eatthismuch.com/food/view/pasta-sauce,849/	Calories- 126 Fat- 3.8g Cholesterol- 5.1mg Sodium- 1077mg (45% DV) Potassium- 820mg Carbohydrates- 19g Sugar- 14g	Great source of vitamins and minerals (micronutrients), but also a high source of sodium and cholesterol

Luz's Legendary Recipe - Breakfast

Oatmeal Blueberry Pancakes

🍴Kitchen tools:

ü Frying pan
ü Ladle
ü Spatula
ü Blender 

📋Ingredients:

ü    ⅓ cup blueberries

ü    2 tbsp honey
ü     ½ cup almond milk
ü 1 cup vanilla yogurt 
ü      ½ banana
ü    1 1/4 cup oatmeal

📢Directions:

1. To begin, cut 1 ripe banana into halves and place it in the blender.
2. Pour ½ cup of almond milk into the blender.
3. Add 1 cup of vanilla yogurt into the blender.
4. Add 2 tbsp of honey into the blender for added sweetness.
5. Add 1 1/4 cup of oatmeal into the blender. 
6. Blend at low speed for 1 minute or until all the ingredients are well incorporated.
7. Add ⅓ cup of fresh blueberries into the mixture. 
8. Heat a non-stick frying pan to medium temperature.
9. Once heated, carefully pour 1 ladle of the pancake mixture and let it cook until the edges start to form small bubbles. 
   
10. Carefully flip the pancake with the spatula once the edges are cooked. Cook until golden brown and remove from the pan.







11. Repeat steps 9-10 until all the batter is complete.

📹Video: https://youtu.be/Kity0bNp8o0


🍏 Nutrition Information 🍏

Ingredient	Notable Micronutrients (% Daily Value)	Health benefits
Almond Milk: 8 oz (240g)	Calories - 90 (25 from fat) Carbohydrate-16g (5% DV) Vitamin A (10% DV) Calcium (30% DV) Total Fat- 2.5g (4% DV)	-Benefits depend on the vitamin and mineral fortifications (Ex. Calcium, Vitamin B12) -Non-dairy/lactose free
Banana (4.5oz / 126g)	Calories-110 (0 from fat) Carbohydrate-30g (10% DV) Dietary Fiber-3g (12% DV) Potassium-450mg (13% DV) Vitamin C (15% DV)	Great for the heart, with the potassium concentration and low sodium which can help protect against high blood pressure
Oatmeal - 175ml (179g)	Calories-73 Carbohydrate-12g Dietary Fiber-3.4g Potassium- 120mg Phosphorus-127mg	Great source of fiber, and is high in vitamins, minerals and antioxidants that are believed to be protective against heart disease
Vanilla Yogurt - 1 cup	Calories- 208 Fat- 3.06g (5% DV) Carbohydrate-33.81 (11% DV) Protein- 12.1g (23% DV) Calcium (42% DV) Potassium-536mg	Excellent source of protein, calcium, and potassium
Blueberries - 1cup (148g)	Calories-84 Carbohydrates-21g Manganese-0.5mg (24% DV) Vitamin C-14mg (24% DV) Vitamin K-29mg (24 %DV)	Low calories, but high nutrients Great source of antioxidants Protects Cholesterol in blood from being damaged
Honey - tbsp (21g)	Calories-63.8 Carbohydrates-17g	Simple Carbohydrate (water and sucrose) which is made up almost entirely of natural sugar No fat or cholesterol

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Thank you to Abrar for sharing these pictures of her little ones munching away on the oatmeal pancakes! We love eating healthy!

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Thank you to Sandani for sending us the following picture! Looks delicious!