10 economical food items

Potatoes

The potato is the ideal all-purpose vegetable; it can be prepared in a thousand ways: au gratin, in stews, soups, croquettes, fricassees, quiches, shepherd’s pie, salads? And if you think it will make you fat, think again! It is not the potato; it’s the butter and the cream you put on it that adds on the calories.

	Scalloped Potatoes and Apples		Potato and Mushroom Tacos
	Chili with Potatoes		Stuffed potatoes Caesar

Rice, couscous and barley

Whether you’re a weekend athlete or a top-level champion, enjoying a healthy diet with plenty of variety is one of the best ways to ensure optimum physical performance. Load up on to increase energy-producing muscle glycogen stores.

	Vegetable Curry on Basmati Rice		Hot Peppers Stuffed with Ground Beef
	Crab Stir-Fry		Vegetarian Couscous with Feta
	Basmati rice with green peas and red pepper		Barley vegetable salad

Pasta

Pasta can help you with both. Cheap, nutritious and versatile, the endless variety of pasta can revive jaded palates!

	Pasta Salad with Feta		Super Bowl Salad
	Spinach-sausage-ricotta Stuffed Cannelloni		Spaghettini with Mussels
	Pasta with rapini and Romano cheese

Chicken

If always welcome, chicken also assumes many guises!

	Basque chicken		Canadian-Style Baked Drumsticks
	Quick Chicken Curry		Braised Chicken with White Beans and Green Cabbage
	Asian Chicken and Vegetable Stir-fry

Legumes

Low-cost legumes are truly a nutritional goldmine. First, they are low in fat (with the exception of peanuts) and, like all plants, contain no cholesterol. They are also a very high source of soluble food fibre.

	Mexican Rice		Creamed Chick Peas on Baby Spinach
	Chickpea-lentil croquettes		Red Bean Tortillas with cheese

Apples

Low in calories but rich in moisture, apples are a versatile health food that can be enjoyed at any time and in various guises.

	McIntosh Apple and Butternut Squash Cream Soup		Apple-Cheddar Scones
	Boston Bibb Waldorf Salad		Waldorf Salad
	Chicken Cortland		Galopins with Apples

Canned tuna and fish

Nutritious and great tasting tuna is always an healthy choice and an excellent source of omega 3.

	Bagels from the Sea		Greek-style Sandwich
	Niçoise Salad		Nutty, Fruity Tuna Pasta Salad

Eggs

Eggs make a great breakfast, lunch or dinner. Eggs are as nutritious as they are tasty.

	Mamirolle, Bacon and Potato Frittata		Autumn Quiche with Squash, Pears and Brie
	Pollock Quiche		Western Omelette
	Cheesy Western Omelette

Cheeses

What probably began as a great way to conserve milk has evolved into what we now know to be a delicious and versatile family favourite that provides excellent nutritional value.

	Two-Cheese Prosciutto Pizza		Onion Soup En Croûte
	Raclette Melt with Pears		Raclettes with Potatoes,Sausage and Fennel
	Lasagna with Irresistibles Bolognese Sauce		Cheese-topped Spaghetti Squash Alfredo
	Seafood Gratin

French roasts or tenderized beef

Beef is an excellent source of iron. The iron content in red meat is very easily absorbed by the body. Red meat is also rich of vitamins B3, B6 and B12, which respectively help produce energy, form red blood cells and maintain nerve cells.

	Lemony Beef Stir-fry		Red Grill Angus French Steak with Shallot Rings
	Two-mustard Chuck Tender Roast		Chuck Pot Roast With Mushrooms
	French Style Roast with Rosemary		Thai Beef Stir-Fry

• Rice has infinite possibilities.
• Food for Thought
• Tasty meals ready in 30 minutes or less
• Get The Most From Your Groceries
• The art of slow-cooking
• Spring Cleaning Time
• Better-than-ever leftovers
• Cooking for one
• Cooking together
• Ready in a jiffy