Women 50+
Sample Recipes
Speedy Vegetable Soup for One
A delicious, healthy and quick recipe perfect for one.
Ingredients:
3/4 cup (175 mL) vegetable juice cocktail
1/4 cup (60 mL) water
1 small garlic clove, minced
1/4 tsp (1 mL) Italian seasoning
1/4 tsp (1 mL) pepper
3/4 cup (175 mL) fresh or frozen mixed vegetables (such as carrots, peas, green beans, broccoli, corn, celery, onions, zucchini)
Preparation:
1. In a medium saucepan combine vegetable juice, water, garlic, Italian seasoning, and pepper. Add vegetables. Bring to a boil.
2. Reduce heat. Cover and simmer until vegetables are tender. (Allow about 10 minutes for frozen vegetables and about 25 minutes for fresh vegetables).
Preparation time: 5 minutes
Cooking time: 10-25 minutes
Yield: 1 serving
Rotini with Ricotta and Summer Vegetables
Fast and easy recipe for one or two.
Ingredients:
1/2 cup (125 mL) rotini pasta
2 cups (500 mL) summer vegetables (such as broccoli, asparagus, green beans, summer squash, fresh peas, snowpeas), cut into bite-size pieces 500 mL
1 large tomato
2 tbsp (25 mL) fresh basil (or 2 tsp (10 mL) dried)
2 tsp (10 mL) balsamic vinegar
2 tsp (10 mL) olive oil
1 clove garlic, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 tbsp (15 mL) grated Parmesan cheese
Preparation:
1. Cook pasta according to package directions. Add the 2 cups of vegetables the last 3 minutes of cooking. Drain and keep warm.
2. Place a fine strainer over a large bowl. Cut the tomato in half. Squeeze seeds and juice into this strainer. Discard the seeds. Set tomato halves aside.
3. Stir the ricotta cheese, basil, vinegar, oil, garlic, salt, and pepper into the tomato juice in the bowl. Coarsely chop the tomato halves. Stir into ricotta mixture.
4. Add the pasta mixture to ricotta mixture. Toss gently to coat.
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 2 servings
Fruit and Couscous Salad
Not only is this salad yummy on its own, but for a change try it stuffed into romaine lettuce-lined whole wheat pita halves. Enjoy this fruit studded salad with grilled chicken, fish or pork. This tastes great even the next day.
Ingredients:
3/4 cup (175 mL) whole wheat couscous
1/4 cup (50 mL) raisins
1 teaspoon (5 mL) curry powder
1/4 teaspoon (1 mL) cinnamon
6 dried apricots, finely chopped
1 red apple, cored and diced
1/3 cup (75 mL) diced sweet onion, diced
1/4 cup (50 mL) toasted whole skinned almonds, chopped
1/4 cup (50 mL) chopped fresh flat-leaf parsley
1 teaspoon(5 mL) grated orange zest
3 tablespoons (50 mL) fresh orange juice
Preparation:
In medium heatproof bowl combine couscous, raisins, curry and cinnamon. Stir in 1 cup (250 mL) boiling water; cover and let stand 5 minutes. Fluff with fork, stir in apricots and cool to room temperature. Stir in apple, onion, almonds, parsley, orange zest and juice; toss thoroughly. (Make-ahead: Cover and refrigerate for up to 2 days.)
Preparation time: 10 minutes
Standing time: 5 minutes
Yield: 6 servings
Apple Pie Shake
All the flavours of an apple pie in a shake, yummy and refreshing!
Ingredients:
1 apple, cored and diced
1- 1/4 cups (300 mL) unsweetened apple sauce
1 cup (250 mL) ice
3/4 cup (175 mL) unsweetened apple juice
1/2 cup (125 mL) vanilla flavoured yogurt (1 or 2% M.F.)
1/4 tsp (1 mL) cinnamon
Preparation:
1. In a blender combine apple, apple sauce and ice; pulse until apple is pureed. Add apple juice, yogurt and cinnamon; puree until blended. Pour into glasses and serve.
Preparation Time: 5 minutes
Yield: 4 servings
