Simply Great Food: 250 Quick, Easy and Delicious Recipes

Patricia Chuey, MSc, RD, is a nutrition consultant, author and award-winner for excellence in nutrition communication.

Eileen Campbell is a culinary consultant and award-winning recipe developer with over 20 years of experience in the food industry.

Mary Sue Waisman, MSc, RD, is an accomplished educator, consumer writer and media spokesperson.

Introduction

Pause for a moment and imagine this scenario. You arrive home after a busy day at work or running around with the kids, or both. Everyone is hungry, including you. You want to put a delicious, wholesome meal on the table, and you need to do it fast! A smile comes to your face as you open your well-organized fridge. You did some preparation last night, and a container of washed and sliced carrots, red and yellow peppers and cucumbers is ready. You pop the top off a great-tasting, nutritious dip and pour refreshing fruit spritzers, and everyone enjoys an energizing nibble. The snack boosts your family's energy and buys you time while, like the finest chef in town, you work your magic to quickly throw together a dinner such as Sticky Mango Chicken Salad (page 156) or Tasty Fish Cakes (page 205), just two of the recipes in this book that can be completed in short order. The kids help, everyone loves the meal, and it fits into your partner's cholesterol-lowering diet.

It's not a dream. It's possible. Simply Great Food can help make it happen by providing you with the tools you need to create meals and snacks your family will love, in time frames that fit your busy schedule.

In Simply Great Food, we give you a quick review of the basics of healthy eating, then show you simple solutions for turning this knowledge into action. The book is divided into the following sections:

• Let's Eat! which provides nutrition advice from registered dietitians and reviews the basic principles for eating well.
• Easy Food Solutions, which shows you how to plan meals and organize your kitchen so you can prepare delicious recipes at a moment's notice. You'll also find grocery shopping know-how and information on keeping food safe, as well as tips to make cooking an enjoyable experience.
• 250 delicious, user-friendly recipes, with accompanying nutrient information.

Boxed information, which answers frequently asked questions about nutrition and food, as well as tips for overcoming barriers to healthy eating, are highlighted throughout the book.

In addition, all the recipes have been analyzed according to the "Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management" system. If you have diabetes, refer to the Canadian Diabetes Association (CDA) Food Choice Values listed with each recipe to see how it fits with your menu plan.

The best part is, all of the recipes have been chef- and family-tested, so we're confident that you will enjoy them!

Acknowledgments
About Dietitians of Canada
Nutrition Month® Encourages Canadians to Eat Well, Live Well!
Foreword
Introduction

Lets Eat!

(A 21 page overview of sensible eating and nutrition including guidelines and web resources)

Easy Food Solutions

(A 15 page section with 5 easy steps to putting sensible eating into action)

Breakfast and Brunch

• Overview and Ideas
• 19 recipes

Lunches and Snacks

• Overview and Ideas
• 14 recipes

Beverages

• Ideas
• 9 recipes

Appetizers, Dips and Sauces

• Ideas
• 18 recipes

Soups

• Ideas
• 18 recipes

Salads

• Ideas
• 26 recipes

Chicken and Turkey

• Ideas
• 15 recipes

Beef, Pork and Lamb

• Ideas
• 16 recipes

Fish and Seafood

• Ideas
• 10 recipes

Vegetarian Main Courses

• Ideas
• 16 recipes

Pasta and Pizza

• Ideas
• 20 recipes

Vegetables and Sides

• Ideas
• 22 recipes

Breads and Muffins

• Ideas
• 13 recipes

Desserts

• Ideas
• 30 recipes

About the Nutrient Analysis
Index