LIVEN UP NIGHTLY
DINNER TIME ROUTINES

Introducing new recipes to your weekly meal plan can liberate you from day-to-day mealtime monotony

One of the challenges of preparing nightly meals for the family is finding recipes that are both easy to make and enciting. Dinner time staples such as casseroles and pasta dishes are staples for a reason. They never fail to satisfy. Another challenge is finding ways to liven up mealtime using common ingredients found in your refridgerator and pantry. A busy lifestyle means there is not a lot of time to think about, let alone shop for and keep at hand exotic vegetables and spices.

Adding fresh recipes to the weekly meal plan does not have to be complicated. New, surprising combinations of flavours can be found in introducing your family to traditional dishes eaten by families the world over. Matched with classic North American style desert the foll owing three simple recipes can add variety to your weekly mealtime routine. And you might just have some tasty leftovers to throw in your lunch box for the next day.

MOROCAN TOMATO & CUCUMBER SALAD

PREP:  25 min
COOK:  0 min
SERVINGS:   4-6 min

INGREDIENTS

  • 1 pound cucumber
  • 1 pound fresh tomatoes
  • 2 tablespoons mint - finely chopped
  • 3 tablespoons sweet onion - finely chopped
  • 2 tablespoons lemon juice and/or white vinegar
  • 3 tablespoons olive oil
  • salt & pepper
Crisp, freshly chopped cucumbers provide textured contrast to finely diced tomatoes. Mixed in a basic vinaigrette and topped with mint, this simple salad can be eaten with a fork or served as a dip on nan or pita flat bread cut into chip sized triangles.

DIRECTIONS

  1.   Peel cucumbers so that streaks of the dark green skin remain; finely chop them into small chunks.
  2.   Chop tomatoes into bite size pieces.
  3.   Mix the tomatoes with the cucumbers, mint, sweet onion, lemon juice and/or white vinegar, olive oil, then salt and pepper to taste.

MACROS (per serving)

90 cal

7g fat
6g carbs
1g protein

HAM, POTATO AND SPINACH FRITTATA

PREP:  20 min
COOK:  12-14 min
SERVINGS:  4 servings

INGREDIENTS

  • 3 tbsp olive oil
  • 2 small russet potatoes (about 3/4 pound), peeled and thinly sliced
  • 1 small onion, thinly sliced
  • 9 large eggs
  • Kosher or sea salt and black pepper
  • 1 10-oz package frozen chopped spinach, thawed and squeezed of excess liquid
  • 4-oz white Cheddar, grated (1 cup)
  • 4-oz thinly-sliced deli ham, cut into 2-inch pieces
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
What’s the difference between a Frittata and Quiche? No pastry, which means prep time is a breeze. Also, this hearty egg-based main course offers you flexibility in catering to your families tastes. A creative chef can substitute the ham and potato for other meats and vegetables, or add mushrooms and other cheeses to suit circumstances. What’s more, a leftover slice or two makes a great lunch time treat the next day.

DIRECTIONS

  1. Pre-heat oven to 400℉. Heat 2 tablespoons of oil in a large ovenproof non-stick skillet over medium heat. Add the potatoes and onion and cook, tossing occasionally, until the potatoes are tender, 12 to 15 minutes.
  2. In a large bowl, whisk together the eggs, 1/2 teaspoon salt, and the 1/4 teaspoon papper. Mix in the spinach, Cheddar, and ham.
  3. Add the egg mixture to the skillet, stir once, and transfer the skillet to the over. Cook until the eggs are set, 12 to 14 minutes

MACROS (per serving)

90 cal

7g fat
6g carbs
1g protein

GOOEY BROWNIE BITES

PREP:  10 min
COOK:  26 min
SERVINGS:  Varying

INGREDIENTS

  • 1 cup butter melted
  • 2 1/2 cups granulated sugar (500g)
  • 1 tbsp vanilla
  • 4 eggs
  • 1 1/2 cups whole wheat flour or all-purpose (195g)
  • 1 cup cocoa (80g)
  • 1/2 tsp salt
  • chocolate chips for sprinkling on top or to mix in, optional
It might seem strange to suggest adding a brownie recipe to your weekly meal time routines. Baking can be time consuming. But let’s be honest, after a good meal many of us are on the hunt for a little chocolate treat to satiate our cravings. Why not indulge the right way by making brownies early in the week? Divided into bite size squares, they can be enjoyed at the end of not just one meal but several—so long as you can resist their moist, chocolaty goodness and not eat them all in one sitting.

DIRECTIONS

  1. Pre-heat oven to 350℉.
  2. In a large bowl, combine butter, sugar and vanilla with a whisk until smooth.
  3. Whisk in eggs, one at a time, beating well after each addition.
  4. Stir in flour, cocoa and salt until combined.
  5. Line a 9x13 inch pan with tin foil and spray with non-stick spray. Spread batter in prepared pan. Bake for 26-30 minutes or until a toothpick comes out clean.

MACROS (per serving)

194 cal

9g fat
28g carbs
2g protein