Healthy menu choices

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These dishes are the result of some healthy competition between chefs and cooks at workplace cafeterias across Hamilton. Pat Elliott-Moyer is a registered dietitian with Hamilton public health, which organized the “healthy menu choices” contest. The executive chef at Columbia International College, Steven Khor had the winning entry.

Crust less Quinoa, Goat Cheese, and Vegetable Frittata

Prepared by
Steven Khor, Executive Chef
Colombia International College, Hamilton, Ontario

Serves: 5

Quinoa preparation:
1/2 cup quinoa
1 cup water

Instructions:

Bring water to boil. Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well. Pour into boiling water, simmer for 5 minutes. Strain.

Frittata preparation:

7 large whole eggs
4 egg whites
½ cup skim milk
¼ tsp salt
¼ tsp pepper
1tsp extra virgin olive oil
½ cup button mushroom, sliced
¼ cup onion, chopped
½ cup red bell pepper, diced
½ cup tomato, diced
1 tbsp fresh parsley, chopped
¼ tsp oregano
¼ tsp basil
¼ cup goat cheese, crumbled

Instructions:

In a medium bowl, beat whole eggs and egg whites, skim milk, salt and pepper with wire whisk until well blended. Using a medium ovenproof non-stick skillet, sauté onions with olive oil until soft. Add bell pepper, mushroom, and herbs. Sauté for another 2 minutes. Pour egg mixture and quinoa in the skillet and cook on low heat for 3 minutes. Top with crumbled goat cheese. Finish cooking by placing skillet in a preheated oven at 425 0F for 10 minutes. This entrée goes well with a tossed spring salad with balsamic dressing.

VQF Wrap
Veggie, Quinoa and Feta Wrap

Prepared by
Marc Collin, Owner/Operator
Pierre’s Fine Foods Inc., Hamilton ON

Serves: 6

1 tsp olive oil
2 small zucchini, diced
1 red pepper, diced
2 green onions, finely cut
8 cups fresh spinach
½ tsp cracked pepper
½ tsp dry oregano
2 cups cooked quinoa-rice blend
150-200 grams crumbled feta
6 large whole grain whole wheat tortilla wraps
2 tbsp light cream cheese
tzatziki sauce (optional)

Instructions:

Heat large frying pan to medium-high heat with olive oil. Add all vegetables except spinach. Cook until softened. Add spinach. Gradually flip vegetables until spinach is wilted. Season with pepper and oregano. Remove from heat. Let cool.

Spread out tortilla wraps. Spread cream cheese lightly across the top of the tortilla wraps. This will seal the wraps once they are rolled. Divide quinoa blend, spinach-vegetable blend and feta into 6 equal portions. Place quinoa in a straight line about 1/3 of the way up and horizontally across the tortilla wraps. Repeat with the spinach-vegetable blend and feta. Starting from the bottom, roll into a log. Keep ingredients tightly wrapped. Place on a baking sheet. Bake at 325 0F for 8 – 10 minutes.

Cut each log into three parts. Serve hot with tzatziki sauce for dipping.

Grilled Creamy Cheese Fresh Atlantic Salmon
and
White Cow Smoothie

Prepared by
Chef Paul Gallant
City of Hamilton Sackville Hill Seniors Centre

Serves: 3

Grilled Creamy Cheese Fresh Atlantic Salmon preparation:

1L cold water
9 oz fresh filet of salmon
3 tbsp light cream cheese
1 tbsp chopped dill pickle
1tsp lemon juice
1 tbsp red pepper, diced
2 tbsp Becel margarine
6 slices 12 grain multigrain bread (Check label for whole grains.)
6 thin slices of tomato
Garnish:
3 stuffed olives
6 apple wedges

Instructions:

Using water, poach or steam salmon until done. Cool and flake into pieces. Blend together cheese, chopped dill pickle, lemon juice and peppers. Gently stir in salmon. Spread margarine on 6 slices of bread. Place 3 slices of bread, margarine side down, on a hot griddle. Place two slices of tomato, 4oz of salmon filling on each slice of bread and top with remaining slices of bread, margarine side up, to make 3 sandwiches. Grill both sides until golden. Cut sandwich in four quarters. Serve immediately and garnish with apple wedge and olive sword. Serve with White Cow Smoothie. See recipe below.

White Cow Smoothie preparation:
Serves: 3 x 8 oz
1 ripened banana
1 Royal Gala apple
1 Bartlett pear
1 ½ cups fortified soy beverage
fat free vanilla yogurt
1 tsp vanilla
ground cinnamon

Instructions:

Peel, core and chop the fresh fruit and freeze. Blend soy beverage and fruit in a blender. Add the yogurt, vanilla, and cinnamon to taste and blend until smooth. Pour into three 8 oz glasses. Serve immediately.