26 delicious recipes and interesting nutritional information

Great Recipes from the Lower North Shore Copyright © 2006 Coasters Association Produced by: Jocelyne Jones, Nutritionist and Priscilla Fequet Griffin, Coordinator Edited by: Priscilla Fequet Griffin, Coordinator & Cornella Maurice, Executive Director Illustrations: Lori-Lee Thomas, Artist Recipes provided by: Lower North Shore Residents The recipes were tested by: Jocelyne Jones and Réjeanne Marcoux, Nutritionists The nutritional value of the recipes as well as the dietitian’s tips were carried out by: Jocelyne Jones, Nutritionist We would like to acknowledge the Public Health Agency of Canada for their financial support in the creation of this cookbook. Printed in Canada No changes permitted. Reprint permission not required.

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Table of Contents Pages Introduction and Acknowledgements

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Lower North Shore Food Guide

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Food Guide Servings

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Nutrient Analysis per Serving

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Interesting Nutritional Information

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Recipes from the Student/Family Contest Winners

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Soups and Chowders Main Meals Desserts

Recipes from Seniors at the Dr. Hodd Pavillon Main Meals Side Dish Desserts

41 43 49 53

Recipes from Seniors at the Antoinette Malouin Pavillon and the Seniors hospitalized at the CSSSBCN

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Main Meals Desserts

61 65

References

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Introduction and Acknowledgements On the Lower North Shore, there is an abundance of local foods available. The potential to create a variety of delicious healthy recipes with the local resources needed to be brought to the forefront. In order to ascertain if Lower North Shore residents knew how to cook their local resources in a healthy manner, healthy recipes were obtained from the local residents via a contest in the schools. The first set of recipes is from students, who partnered with a family member, to submit a healthy recipe. It is important to note that, while visiting all communities on the Lower North Shore, during focus group meetings, the communities specified which local resource best represented their community. Thus, each community had to submit a healthy recipe made with the specific local food designated to their community. However, it is important to note that there are some recipes provided by some Lower North Shore seniors, but their recipes are more traditional ones which we are more use to eating. Eating healthy does not mean that you must avoid foods such as pies, cookies, puddings, etc. The importance of healthy eating is to add a variety of foods to your everyday diet and to enjoy these foods, but in moderation! Keep in mind that health begins in your plate and we hope that the recipes in this cookbook will teach you new ways of cooking with local resources, but also to keep enjoying, once in a while, the old time cooking. We hope that the dietitian’s tips will help you modify some of your cooking habits in order to make them healthier. Also included is a copy of our newly developed Lower North Shore Food Guide which can assist you in making healthier choices for you and your families. We would like to extend our thanks to Réjeanne Marcoux, Nutritionist, CSSSBCN, and our partners for their advice and support in the development of this document. At this time, we would like to thank all of those (students, family members and the local schools) who provided us with great recipes for this cookbook. For those who participated, (124) but didn’t win, we appreciate and thank you for your submissions. To those who did win, Congratulations! We are proud that you were able to think healthy while cooking with local resources and thank you for your contribution to this booklet. A very special thank-you must go out to Lori-Lee Thomas for the beautiful illustrations in the cook book as well as all of the illustrations in the Food Guide. Thanks to the workers in both pavillons, Marie-Hélène Girard and Freda Joncas for helping to obtain the recipes from the seniors. Special thanks to Réjeanne Marcoux, Nutritionist, CSSSBCN, for assisting in selecting the winning recipes and for helping to test some of the recipes. With gratitude, special thanks must go to the Public Health Agency of Canada for their ongoing financial support and to the Coasters Association for their support in all aspects of this project. Jocelyne Jones, Nutritionist Priscilla Fequet Griffin, Coordinator 5

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Food Guide Servings The Lower North Shore Food Guide provides daily recommendations of servings for the four food groups (Fruits and Vegetables, Grain Products, Milk Products, Meat and Alternatives). The number of servings provided by the recipes in this book is based on the serving sizes for the different foods in each one of the four food groups (refer to page 5).

Nutrient Analysis per Serving The recipes were all tested with the exact ingredients indicated in the list of ingredients for each recipe. Certain recipes were modified if the final version once tested were not satisfactory. The nutrient analysis of each recipe was calculated individually by using the books: “Valeur nutritive des aliments” and the “Nutrient value of some common foods” and on line at http://www.arctic-flavours.fi/. In order to complete the nutrient analysis, the nutritional value of the ingredients for each recipe was added, then, divided by the number of servings the recipe provides in order to give the nutrient analysis per serving. In the tables, depending on the type of recipe, the nutrient analysis is given for: -

Calories (cal); Carbohydrates in grams (g); Proteins in grams (g); Fats in grams (g); Marine omega-3 fat (EPA+DHA) in grams (g); Cholesterol, in milligrams (mg); Dietary fibre, in grams (g); Sodium, in milligrams (mg); Calcium, in milligrams (mg); Iron in milligrams (mg) Vitamin C in milligrams (mg); Vitamin A in international units (IU); Vitamin B12, in micrograms (mcg).

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Interesting Nutritional Information The truth about Carbohydrates, Proteins and Fats Carbohydrates are the main source of energy for your body and mind. There are two groups of carbohydrates, the simple carbs and the complex carbs. Simple carbs includes foods such as (milk, fruits and vegetables) and “Other Foods” such as sugar, honey, jam, candies, fruit-flavoured beverages and soft drinks. The Other Foods can be part of a healthy diet, but should not replace the more nutritious foods such as fruits and vegetables, milk products, grain products, especially whole grain, and meat and alternatives. Complex carbs includes foods such as whole grain breads and cereals, rice, pasta, some vegetables (corn, potato and peas) and dried beans and lentils. Complex carbs are a good source of fiber. What about fiber??? Dietary fiber is only found in plant foods. Fiber helps to control the digestive system, blood cholesterol, blood sugar and weight. There are two types of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber helps to promote bowel function and is found in foods such as wheat bran, whole grain products and some vegetables. Soluble fiber helps to lower blood cholesterol and to control blood sugar levels, especially for people with diabetes. Soluble fiber can be found in foods such as oats, barley, psyllium, beans and lentils, some vegetables and fruits (apples). Adults should be aiming to eat 25-35 g of fiber per day. As for children from 3 to18 years old, they can calculate their age plus 5 in order to determine how much fiber they should eat per day. A 15 year old, for example, should consume (15+5=20), 20 grams of fiber per day. Proteins Protein is essential for the growth, maintenance and repair of the body tissues. There are two types of protein, animal protein and vegetable protein. Animal protein is found in foods such as milk products, meats, poultry, fish, seafood and eggs. Animal protein provides all of the essential amino acids (primary structure of protein), therefore they are complete. Vegetable protein is found in plant foods such as soy products, nuts, peanut butter, seeds, beans and lentils. Vegetable proteins are incomplete since they do not provide all of the essential amino acids like the animal proteins. Vegetable proteins must be combined with an animal protein or another vegetable protein to be complete.

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Here are some examples of complete proteins: - Pea soup and bread (2 vegetable proteins); - Vegetarian chilli and a glass of milk (1 vegetable protein and 1 animal protein); - Spaghetti and lentil sauce (2 vegetable proteins); - Sliced bread and peanut butter (2 vegetable proteins). Fats It is important to know that fats are also necessary to maintain good health, but it becomes problematic when people eat too much fat. Fat provides energy (calories), essential fatty acids and helps absorb the fat-soluble vitamins A, D, E and K. Diets that are higher in fat are often higher in calories, which in long term lead to weight gain and obesity. For Women, the daily fat intake is about 65 grams or less and for Men, 90 grams or less. There are different types of fat, and they are: Saturated fats are found mainly in animal foods (meats and milk products), tropical oils (palm and coconut oils) and hydrogenated products (some margarines, cookies and crackers). Increased amounts of saturated fat tend to increase the risk of heart disease by increasing the levels of blood cholesterol. Trans fats These fats occur naturally in some foods, but they are also produced when a liquid fat is hardened by a process called “hydrogenation”. Trans fats are also known for increasing the risk of heart disease. Foods that contain partially hydrogenated vegetable oil are sources of Trans fats and they are, shortening, some margarines, crackers, chips, cookies, bakery products, deep fried products (doughnuts, french fries, etc). Polyunsaturated fats are found primarily in nuts and seeds, in corn, safflower and sunflower oils, but also in non hydrogenated margarines made with these oils. These fats are known to decrease the risk of heart disease. There are two types of polyunsaturated fats: Linoleic acid (omega-6) and linolenic acid (omega-3), they are both essential fatty acids, because the body cannot produce them on it’s own, we must get them from the food we eat. Omega-3 fats are very popular and are found in fish oils and in fatty fish such as salmon, sardines, trout, herring, mackerel, halibut, tuna, etc. They are also found in ground flaxseeds, flaxseed oil, canola oil and soya oil. Omega-3 fats also help to decrease the risk of heart disease. Monounsaturated fats can be found mainly in canola, peanut and olive oils, into margarines made with these oils and in nuts and seeds. These types of fats have a tendency to lower the levels of blood cholesterol, which will help to reduce the risk of heart disease.

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Cholesterol Cholesterol is found in foods of animal origin such as eggs, milk products, meats, poultry, fish and seafood. There is no cholesterol in plant foods (fruits and vegetables, grain products, beans, nuts, seeds). To maintain a healthy heart it is recommended to consume no more than 300 mg of cholesterol from foods containing cholesterol per day. At one time it was suggested that high amounts of cholesterol from foods increased blood cholesterol levels, but we know now that a high intake of saturated fat has a greater effect on increasing the levels of blood cholesterol than the cholesterol we eat. Sodium Most of the sodium in our diet comes from processed foods such as ready-to-eat meals, cold cuts, corn beef, salt beef, canned foods, salty snacks, etc. Sodium is also found naturally in most foods, which is why there is no need to add too much salt while cooking or at the table. An excessive sodium intake can contribute to the risk of heart disease by increasing ones blood pressure. The tolerable upper intake for sodium is 2300 milligrams (mg) and the adequate intakes (AIs) recommended for an adult is around 1300-1500 mg. Calcium Calcium plays an important role in the health of our body. It is essential for good muscle contraction and a normal development and maintenance of strong bones and teeth, which is why calcium is important in the protection against osteoporosis. Milk and milk products (cheese, yogurt) are the most easily absorbed sources of calcium. Calcium can also be found in foods such as almonds, canned salmon with bones, canned or cooked beans, spinach, rhubarb, turnip greens, seeds, but the calcium in these foods is not so easily absorb as the one in milk products. The Lower North Shore Food Guide recommends 2-4 servings of milk products a day, depending on the age and sex group. The general recommendation for an adequate calcium intake for an adult is around 1000-1300 mg. By following the guidelines of the Lower North Shore Food Guide you are sure to get all of the nutrients you need in a day. Each food group provides a wide range of nutrients important for good health. Whether it may be carbohydrates, proteins, fats, vitamins or minerals, they are all essential nutrients that help the body grow, function properly and remain healthy. Iron A sufficient iron intake keeps a person feeling energetic. Insufficient iron intake can lead to anemia which can make a person feel tired and look pale. There are two types of iron, the heme iron and non-heme iron. The heme iron is found in animal products and is better absorbed than the non-heme iron. Heme iron is found in meats, poultry, fish, shrimp, eggs, etc. The non heme iron is found in different foods such as cooked clams, oysters, beans, peas, lentils, iron enriched breakfast cereals, tofu, nuts, dried raisins, bread, etc. Women need more iron than men. The recommended dietary allowances (RDAs) for an adult women is about 18 milligrams and for a man, 8 milligrams.

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Vitamin A There are three different forms of vitamin A active in the body, retinol, retinal and retinoic acid, which are used by the body and known as retinoids. Vitamin A has a precursor, known as beta-carotene, which is a carotenoid. A precursor is a compound that can be converted into an active vitamin. The retinol form is found in animal products. Plants however do not contain any retinoid, they contain beta-carotene. Beta-carotene’s absorption and conversion is less efficient than the retinol form of vitamin A. The retinol form of vitamin A is known for playing a role in the reproduction of the body’s cells. The retinal form plays a role in the promotion of vision, especially night vision. The retinoic form is known for supporting the reproduction and growth of cells and for helping with the health of tissues and skin. As for beta-carotene, it may act as an antioxidant capable of protecting the body against disease. Foods rich in the retinoid forms of vitamin A are found in animal products such as, liver, fish, mussels, clams, shrimp, liver oils, milk products, butter and eggs. Margarine is usually fortified so it provides the same amount of vitamin A as butter. Foods such as dark leafy greens (spinach, broccoli and turnip greens) and rich yellow or deep orange vegetables and fruits (carrots, cantaloupe, sweet potatoes, winter squash, bakeapples) are rich in beta-carotene. The recommended dietary allowances (RDAs) for vitamin A are 900 µg (micrograms) per day for an adult male and 700 μg per day for an adult female. Vitamin C Vitamin C plays different roles such as participating in the formation of the body’s collagen tissue, participates in the making of hormones, helps to increase the absorption of iron and is also known to be an antioxidant, which is known to prevent diseases such as cancer, heart problems, old age, etc. Antioxidants are substances found in foods which protect us from damages caused by free radicals. Free radicals are molecules produced normally by the cells of our body and become harmful when they exceed the capacity in which they can be neutralized by our organism. Unlike Vitamin A, vitamin C is a water-soluble vitamin, that is not stored in the body for long periods of time. Therefore, it is important to consume foods rich in vitamin C everyday. Vitamin C is primarily found in fruits and vegetables, such as citrus fruits (oranges, grapefruits, lemons, and their juices), cantaloupe, strawberries, bakeapples, raspberries, yellow and orange peppers, cooked brussel sprouts, broccoli, spinach, cabbage, potatoes, tomatoes and tomato juice, etc. The recommended dietary allowances (RDAs) for vitamin C are 90 mg (milligrams) per day for an adult male and 75 mg per day for an adult female.

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Vitamin B12 Vitamin B12 plays a role in the synthesis of new cells in the body, helps to maintain nerve cells, activates folate and helps to break down some fatty acids and amino acids. Similarly to vitamin C, vitamin B12 is a water-soluble vitamin, therefore it is important to try and include foods containing vitamin B12 in your daily diet. If by chance, you are a vegan, which means that you do not consume any animal products at all, it is important for you to take a vitamin B12 supplement to avoid any deficiency. Vitamin B12 is only found in animal products, such as meats, wildmeats, poultry, fish, in all shellfish, especially clams, which is very rich in vitamin B12, milk, cheese, eggs and in fortified cereals. The recommended dietary allowance (RDA) for vitamin B12 is 2,4 µg (micrograms) per day for an adult male and female.

To top it all off!!! We trust that this information will help you to better understand some of the essential components of good nutrition. As you will notice by going through this recipe book, not only does it have some delicious nutritional recipes, but it also contains some interesting nutritional tips and information to help you make better and more conscious choices in order to achieve and/or maintain healthier eating habits. Remember that balance is one of the most important components to good nutrition! There are no bad foods; every type of food can be part of a healthy diet, as long as you keep in mind that moderation is the key. What matters most to your health, is what you eat on a regular basis from day to day. Jocelyne Jones, Nutritionist

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Recipes from the Student/Family Contest winners (Blanc-Sablon to Kegaska) Soups and chowders Seafood (lobster) chowder (St-Augustine) Rabbit soup and doughboys (Chevery)

Main Meals Cod fish casserole (Blanc-Sablon) Salmon wraps (St-Paul’s River) Shrimp fettuccini (La Tabatière) Duck stew (Mutton Bay) Stir-braised scallops with vegetables (Harrington Harbour) Macaroni and moose (La Romaine) Crab cakes (Kegaska)

Desserts Bakeapple parfait (Lourdes-de-Blanc-Sablon) Chunky oatmeal redberry cookie mix (Brador Bay) Sunday meshberry pudding (Middle Bay) Rhubarb crumble (Old Fort Bay) Blueberry muffins (Tête-à-la-Baleine)

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Recipe by: Nelda Lavallée (mother) and Kiefer Martin (son) of St-Augustine Number of servings: 10 servings of 1 cup (250 ml) Preparation time: 20 minutes Cooking time: 30-45 minutes

Ingredients Potatoes, cut into cubes Fresh milk, 2% M.F. Baby clams, canned

Quantities 4 medium size 2 cups (500 ml) 2 cans of 142 g, keep the juice from only one can ½ lb (227 g) ½ lb (227 g) ½ lb (227 g) 1 tsp (5 ml)

Crab meat, in pieces Lobster meat, in pieces Shrimp Pepper

Preparation Method: 1- Peel the potatoes, cut them into cubes and place them in a medium size pot. Add the milk to cover the potatoes and the juice from 1 can of baby clams. Bring to a boil and cook until the potatoes are soft. 2- Add all of the seafood (baby clams, crab meat, lobster and shrimp) and let cook. 3- Add pepper to taste. It is also possible to add some water to the chowder, if you find it to be too thick.

Nutrient Analysis per serving of 1 cup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

165 cal 12 g 23 g 3g 90 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

0,6 g 319 mg 107 mg 9 mg 31 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and fruits: 0 serving Grain products: 0 serving

Milk products: ¼ serving Meat and alternatives: 1 serving

Dietitian’s tip: This chowder can be served as a full meal with a slice or two of whole wheat bread and a side dish of salad or raw vegetables. For dessert, why not have a Sunday meshberry pudding (see page 37 for recipe) with a glass of milk or a fruit salad. You will not only have a wellbalanced meal, but also food from the 4 food groups of the Lower North Shore Food Guide.

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Recipe by: Darlene Rowsell Roberts (mother) and Steve Roberts (son) of Chevery Number of servings: 10 servings of 1 cup (250 ml) of soup and 10 doughboys Preparation time: 30 minutes Cooking time: 3 hours

Ingredients

Quantities

For the soup: Water Rabbit, cleaned and washed Salt Pepper Onion, chopped Carrots, diced Turnip, diced Turnip greens, chopped Celery, diced Dainty rice or soup noodles

8 cups (2 L) 1 rabbitt 1 tbsp (15 ml) 1 tsp (5 ml) 1 large 1 cup (250 ml) 1 cup (250 ml) 1 cup (250 ml) 1 cup (250 ml) ¼ cup (60 ml)

Doughboys: (optional)

1 cup (250 ml) of each flour Whole-wheat flour/all purpose flour 2 tbsp (30 ml) Baking powder 1 pinch Salt ½ cup (125 ml) or until dough becomes firm Water Preparation method: 1- In a large pot, combine rabbit, water, salt and pepper. Boil for 2 hours. 2- Add the vegetables and continue to boil for another 20 minutes. 3- Add rice or noodles and continue to boil for another 15-20 minutes. 4- In a bowl, mix together all of the ingredients for the doughboys. Add doughboys to boiling soup by dividing the dough into 10 portions. Cook for 10 minutes more. Serve.

Nutrient Analysis per serving of 1 cup of soup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

98 cal 7g 14 g 1,5 g 49 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

1,7 g 768 mg 47 mg 2 mg 2,6 mcg

Nutrient Analysis per serving of 1 doughboy Calories Carbohydrate Protein Total fat

94 cal 20 g 3g 0,4 g

Cholesterol Dietary Fibre Sodium Calcium

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0 mg 2g 396 mg 77 mg

Lower North Shore Food Guide Servings (Per serving of 1 cup of soup and 1 doughboy) Vegetables and fruits: 1 serving Grain products: 1 serving

Milk products: 0 serving Meat and alternatives: ½ serving

Dietitian’s tip: For a thicker and even more nutritious soup, add more vegetables to the soup, use half wholewheat flour and half all purpose flour to make the doughboys which will add that extra taste and fibre you are looking for. To complete this meal, why not finish with a glass of milk or a yogurt and one redberry cookie (see recipe on page 36).

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Recipe by: Janice Letemplier (mother) and Aaron Hobbs (son) of Blanc-Sablon Number of servings: 8 servings of 1 cup (250 ml) Preparation time: 20 minutes Cooking time: 60 minutes

Ingredients

Quantities

Cod Filets, skinned and cut into cubes 1-1/2 lbs (681 g) Instant (minute) rice, uncooked 1 cup (250 ml) Celery, chopped ½ cup (125 ml) Green pepper, chopped ¼ cup (60 ml) Mushroom soup, Campbell’s Half fat’ 1 can of 284 ml Can milk, 2% M.F. 1-1/2 cans of 385 ml Cheddar cheese, grated 1 cup (250 ml) Dry breadcrumbs ¼ cup (60 ml) Preparation Method: 1- Grease a casserole dish and layer the bottom of the dish with the cod filets. 2- Add the uncooked rice, celery and green pepper to the fish. Stir until the ingredients are well combined. 3- In a separate bowl, mix together the mushroom soup and milk. Poor over the top of the fish mixture. 4- Cover the top with the grated cheese and finish with the breadcrumbs. 5- Cook in a preheated oven at 400°F for about 60 minutes.

Nutrient Analysis per serving of 1 cup (250 ml) Calories Carbohydrate Protein Total Fat Cholesterol

280 cal 22 g 30 g 8g 64 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

1,0 g 488 mg 352 mg 1 mg 1 mcg

Lower North Shore Food Guide servings (Per serving of 1 cup) Vegetables and Fruits: 0 serving Grain products: ½ serving

Milk products: ½ serving Meat and alternatives: 1 serving

Dietitian’s tip: More vegetables such as onions, carrots, mushrooms, etc, can be added to this recipe for extra servings of vegetables and a greater nutritional value. The minute rice can be replaced by another type of rice such as long grain rice, brown rice or even basmati rice, but if so, cook these types of rice before hand to ensure that they are perfectly cooked. Serve this casserole with a colourful green salad and why not finish off the meal with a blueberry muffin (see recipe on page 39) and a glass of milk

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Recipe by: Wanita Roberts (mother) and Brett Thomas (son) of St-Paul’s River Number of servings: 4 wraps Preparation time: 20 minutes Cooking time: 0, if salmon already cooked

Ingredients Salmon, cooked and in pieces Red and green peppers, finely chopped Green onion, finely chopped Miracle whip Pepper Lettuce leaves Wholewheat tortillas

Quantities 1 cup (250 ml) 2 tbsp (30 ml) 1 tbsp (15 ml) 2 tbsp (30 ml) A pinch 8-12 leaves 4 tortillas

Preparation method: 1- In a bowl, mix together the first 5 ingredients, cover and refrigerate for ½ hour, to enhance the flavours. 2- Place lettuce leaves on the tortillas and spread some of the salmon mixture over the centre and top with other lettuce leaves, roll up and enjoy.

Nutrient Analysis per serving of 1 Wrap Calories Carbohydrate Protein Total fat Marine omega-3 fat (EPA+DHA)

117 cal 7g 11 g 5g 0,64 g

Cholesterol Dietary Fibre Sodium Calcium Iron

27 mg 0,9 g 121 mg 19 mg 1 mg

Lower North Shore Food Guide Servings (Per serving of 1 wrap) Vegetables and fruits: 0 serving Grain products: 1 serving

Milk products: 0 serving Meat and alternatives: ½ serving

Dietitian’s tip: Serve this wrap with a salad, a soup or even with some “crudités” to add a serving or two of vegetables to your meal. For a complete serving of meat and alternatives, use two cups of salmon instead of one. Why not complete the meal with some rhubarb crumble (see recipe on page 38) and a glass of milk.

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Recipe by: Carol Vatcher (mother) and Jenna Robertson (daughter) of La Tabatière Number of servings: 6 servings of 1 cup (250 ml) of pasta and ½ cup (125 ml) of sauce Preparation time: 20 minutes Cooking time: 15-20 minutes

Ingredients

Quantities

Fettucini, uncooked ½ lb (227 g) Chicken base powder 1 tsp (5 ml) Hot water 1 cup (250 ml) Green onions, thinly sliced 6 stems Garlic clove, minced 1 clove Pepper 1 tsp (5 ml) Canned milk, 2% M.F. 1 cup (250 ml) All purpose flour 3 tbsp (45 ml) Shrimp, cooked ¾ lb (340 g) Frozen peas, cooked 1 cup (250 ml) Preparation method: 1- In a medium size pot, cook the fettucine according to the package directions. 2- In a saucepan, dilute the chicken base in the hot water and stir until well dissolved. Add the green onions, garlic and pepper to the chicken broth. 3- In a bowl, use a whisk to stir together the milk and flour until the mixture is well combined. Add to the chicken broth mixture and cook over medium heat while stirring until it thickens and begins to boil. Cook and stir 1 minute more. 4- Add the shrimp and peas to the mixture. Cook and stir for approximately five minutes. 5- Serve the sauce over the fettuccine.

Nutrient Analysis per serving of 1 cup of pasta and ½ cup of sauce Calories Carbohydrate Protein Total fat Cholesterol

283 cal 41 g 23 g 3g 114 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

3g 465 mg 167 mg 3 mg 0,91 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup of pasta and ½ cup of sauce) Vegetables and fruits: ½ serving Grain products: 2 servings

Milk products: 1/4 serving Meat and alternatives: 1 serving

Dietitian’s tip: Serve this dish with a choice of green salad to add an extra serving of vegetables. White sauces are usually filled with lots of fat, but this one is an exception, it is made with 2% can milk instead of cream which decreases the amount of fat. Add extra fibre by using wholewheat fettucini instead of the white version. Why not finish off the meal with some blueberry pudding (see recipe on page 67) served with some yogurt or some fruit salad.

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Recipe by: Lynda Viellette (mother) and Jennifer Mansbridge (daughter) of Mutton Bay Number of servings: 8 servings of 1 cup (250 ml) Preparation time: 30 minutes Cooking time: 2-1/2 hours

Ingredients Duck, in pieces (excluding back) Canola or olive oil Onion, diced Carrots, sliced Turnip, in cubes Water Potatoes, in cubes Salt Pepper

Quantities 1 duck 1 tsp (5 ml) 1 1 cup (250 ml) 1 cup (250 ml) 3 cups (750 ml) 3 cups (750 ml) ½ tsp (2.5 ml) 1 tsp (5 ml)

Preparation method: 1- In a large pot, fry the onions in the oil; add the duck and some water if needed. 2- When the duck and onions are nice and brown, add remaining vegetables and water. 3- Add salt and pepper, add more water if needed.

Nutrient Analysis per serving of 1 cup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

230 cal 17 g 27 g 6g 96 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

2g 247 mg 24 mg 1 mg 1 mg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and fruits: 1-1/4 servings Grain products: 0 serving

Milk products: 0 serving Meat and alternatives: 1 serving

Dietitian’s tip: Serve this stew with a slice of whole wheat bread and why not complete the meal with a bakeapple parfait (see recipe on page 35) for dessert.

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Recipe by: Tammy Green (mother) and Maria Roberts (daughter) of Harrington Harbour Number of servings: 4 servings of 2 cups (500 ml) Preparation time: 30 minutes Cooking time: 15 minutes

Ingredients Carrots, sliced Broccoli, in florets Green pepper, chopped Garlic clove, finely chopped Chicken base powder Green onions, chopped Cabbage, shredded Canned bean sprouts Scallops, cut in half Water Soya sauce White sugar Cornstarch

Quantities 2 1 cup (250 ml) 1 1 clove ½ tsp (2.5 ml) dissolved in ½ cup hot water 2 stems 1 cup (250 ml) 1 cup (250 ml) 1 lb (454 g) 1/3 cup (85 ml) 1 tbsp (15 ml) 2 tsp (10 ml) 2 tsp (10 ml)

Preparation Method: 1- In a large skillet, combine carrots, broccoli, green pepper and garlic. 2- In a cup dilute chicken base powder in hot water and mix until dissolved. Add the chicken broth to the vegetables and cook for 3 minutes. 3- Add the green onions, cabbage, bean sprouts and scallops. Stir and cook for 5 minutes. 4- In a bowl, mix together water, soya sauce, sugar and cornstarch. Add this mixture to the scallops and vegetables. Stir and cook for about 3 minutes or until the sauce thickens.

Nutrient Analysis per serving of 2 cups (500 ml) Calories Carbohydrate Protein Total fat Cholesterol

203 cal 23 g 21 g 3g 32 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

4g 935 mg 90 mg 2 mg 1,5 mcg

Lower North Shore Food Guide servings (Per serving of 2 cups) Vegetables and fruits: 2 servings Milk products: 0 serving Grain products: 0 serving Meat and alternatives: 1 serving Dietitian’s tip: To make this meal even more complete, serve it over wholewheat pasta (fettucine, linguine, spaghettini, etc) or over brown rice. For dessert, why not finish the meal with some redberry apple pecan crisp and topped with some natural yogurt (see recipe on page 55).

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Recipe by: Janie Filion-Billort (teacher) and Annick Guillemette (student) of La Romaine Number of servings: 16 servings of 1 cup (250 ml) Preparation time: 20 minutes Cooking time: 30 minutes

Ingredients Wholewheat macaroni Moose meat, cut into cubes Canola oil or olive oil Tomato sauce Canned tomatoes, in cubes Partially skimmed mozzarella cheese, grated Salt Pepper

Quantities 1 box of 500 g 1 lb (454 g) 2 tbsp (30 ml) 2 cans of 14 oz (398 ml) ½ can of 14 oz (398 ml) 1 cup (250 ml) ½ tsp (2.5 ml) 1 tsp (5 ml)

Preparation method: 1- In a pot, bring some water to a boil. Once the water is boiled add the macaroni and let cook. Once the macaroni is cooked, drain out the water and put the macaroni back into the pot and set aside. 2- Add some oil to a frying pan and fry the moose until it is well done. Add the tomato sauce, tomatoes, salt and pepper. Leave cook for 2-3 minutes more. 3- Add the meat mixture to the macaroni and mix well. Top with the cheese.

Nutrient Analysis per serving of 1 cup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

220 cal 30 g 16 g 4g 27 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

3,5 g 473 mg 91 mg 4 mg 2 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and fruits: 1/2 serving Milk products: ¼ serving Grain products: 2 servings Meat and alternatives: 1/2 serving Dietitian’s tip: Add more vegetables to this recipe for extra servings of vegetables. Why not serve the macaroni with a glass of milk and finish the meal with a fruit or fruit salad.

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Recipe by: Clara Buckle (mother) and Carla Buckle (daugther) of Kegaska Number of servings: 6 servings of 2 crab cakes Preparation time: 20 minutes Cooking time: 20 minutes

Ingredients

Quantities

Stove top stuffing mix, chicken flavour 1 pack of 120 g Miracle whip ¼ cup (60 ml) Crab, bottled or canned 1 can or bottle of 1 lb Lemon juice 1 tbsp (15 ml) Partially skimmed Mozzarella or cheddar 1 cup (250 ml) cheese, grated Celery, chopped ¼ cup (60 ml) Green onion, chopped 2 stems Green pepper, chopped ¼ cup (60 ml) Carrot, shredded 1 All purpose flour For rolling the crab cakes before frying Olive oil or canola oil For frying the crab cakes Preparation method: 1- In a bowl, mix together all of the ingredients. Form the mixture into 12 crab cakes. 2- Roll each crabcake into some flour before frying them. 3- In a large frying pan add the oil and fry the crab cakes until they are golden brown on both sides.

Nutrient Analysis per serving of 2 crab cakes Calories Carbohydrate Protein Total fat Cholesterol

381 cal 29 g 28 g 17 g 70 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

1,5 g 1039 mg 209 mg 3 mg 8 mcg

Lower North Shore Food Guide Servings (Per serving of 2 crab cakes) Vegetables and fruits: ¼ serving Grain products: ½ serving

Milk products: ¼ serving Meat and alternatives: 1 serving

Dietitian’s tip: These great tasting crab cakes can be served with a green salad or some “crudités”, which will add a serving or two of vegetables to the meal. For dessert, why not have a dish of fruit salad with some yogurt.

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Recipe by: Marie José Denis (mother) and Colin Lauzon (son) of Lourdes-de-Blanc-Sablon Number of servings: 6 servings of ½ cup (125 ml) Preparation time: 20 minutes Cooking time: none, if bakeapples are already cooked

Ingredients

Quantities

Light cream cheese 1 pack of 250 g Sour cream, 14% M.F. ½ cup (125 ml) White sugar 1/3 cup (85 ml) Lemon zest 1 tbsp (15 ml) Lemon juice 2 tbsp (30 ml) Vanilla yogurt ½ cup (125 ml) Bakeapples, cooked 3 cups (750 ml) Preparation method: 1- In a bowl, beat the cream cheese with an electric mixer. 2- Add the sour cream, sugar, lemon zest and lemon juice to the cream cheese. Continue to beat the mixture until the ingredients are well combined. 3- With a spatula, add the vanilla yogurt. 4- Poor the mixture into small serving bowls while alternating with the bakeapples. 5- Refrigerate a few hours. 6- Serve as is or sprinkle some graham crumbs on top of the parfaits.

Nutrient Analysis per serving of ½ cup (125 ml) Calories Carbohydrate Protein Total fat Cholesterol

233 cal 26 g 7g 11 g 35 mg

Dietary Fibre Sodium Calcium Vitamin C Vitamin A

7g 314 mg 107 mg 114 mg 611 IU

Lower North Shore Food Guide Servings (Per serving of ½ cup) Vegetables and Fruits: 1 serving Grain products: 0 serving

Milk products: 1 serving Meat and alternatives: 0 serving

Dietitian’s tip: Replace the ½ cup of sour cream with vanilla yogurt in order to decrease the total fat content of the recipe or use a lower fat sour cream. This recipe is an excellent source of vitamin C and dietary fibre due to its bakeapple content. The winner of this recipe suggests serving the parfait with graham crackers, what a great idea!

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Recipe by: Colinda Lavallée (mother) and Noah Etheridge (son) of Brador Bay Makes: 18 cookies Preparation time: 20 minutes Cooking time: 10-12 minutes

Ingredients

Quantities

All purpose flour 1-1/4 cups (310 ml) Baking soda ½ tsp (2.5 ml) Salt ¼ tsp (1.2 ml) Rolled oats 1-1/4 cups (310 ml) White sugar ¼ cup (60 ml) Brown sugar ¼ cup (60 ml) Redberries, raw ¾ cup (187.5 ml) White chocolate chips ¾ cup (187.5 ml) Pecans, chopped ½ cup (125 ml) All of the ingredients above can be added one at a time to a jar to give a friend. If not, follow the preparation method below to make the cookies. Preparation method: 1- Beat ½ cup (125 ml) of non hydrogenated margarine until light and creamy. Add brown and white sugar and beat until well combined. Add 1 egg and 1 tsp (5 ml) of vanilla extract. Mix until the ingredients are well combined and the mixture is smooth. 2- Add all of the remaining dry ingredients as shown in the table above to the creamy mixture and mix until well combined. Drop onto a greased cookie sheet with a teaspoon. It is possible to add some milk if you find the mixture to be too dry. 3- Bake in a preheated oven at 350°F for 10-12 minutes or until lightly brown. 4- Cool the cookies on a rack.

Nutrient Analysis per serving of 1 cookie Calories Carbohydrate Protein Total fat Cholesterol

207 cal 24 g 3g 11 g 15 mg

Dietary fibre Sodium Calcium Vitamin A Vitamin C

1,3 g 137 mg 14 mg 246 IU 0,4 mg

Lower North Shore Food Guide Servings (Per serving of 1 cookie) Vegetables and Fruits: 0 serving Grain products: ¼ serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip: To add extra fibre to this recipe, you can replace half of the all purpose flour, with whole wheat flour. These cookies are high in total fat. In order to decrease the amount of total fat and calories, use less chocolate chips or pecans and replace them with more redberries or by adding some raisins or other types of berries. These cookies are still delicious and can be served for a treat, whether it is for a snack or for dessert with a glass of cold milk.

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Recipe by: Melva Flynn (mother) and Tyhesia Buckle (daughter) of Middle Bay Number of servings: 12 servings Preparation time: 10 minutes Cooking time: 5-10 minutes

Ingredients All purpose flour Baking powder White sugar Non hydrogenated margarine Salt Meshberries, raw Water

Quantities 2 cups (500 ml) 4 tsp (20 ml) 1/3 cup (85 ml) ¼ cup (60 ml) A pinch 2 cups (500 ml) Enough water to reach a cookie batter consistency

Preparation method: 1- Add the first 5 ingredients into a microwaveable dish and mix together. 2- Add the meshberries and then, some water until the mixture reaches a consistency of a cookie batter. 3- Cover the dish loosely and microwave on high for 5 to 10 minutes. 4- Serve as is or with some yogurt.

Nutrient Analysis per serving of 1 piece Calories Carbohydrate Protein Total Fat Cholesterol

140 cal 24 g 2g 4g 0 mg

Dietary Fibre Sodium Calcium Vitamin C Vitamin A

1g 338 mg 45 mg 0,1 mg 159 IU

Lower North Shore Food Guide Servings (Per serving of 1 piece) Vegetables and fruits: ¼ serving Grain products: ½ serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip: Add extra fibre to this recipe by using wholewheat flour instead of all purpose flour or go half and half. It is also possible to add extra fibre by adding more berries, which will also increase the fruit servings. The water can be replaced by milk in order to have a more nutritious pudding. Why not serve the pudding with some low fat yogurt for an extra healthy taste and serve it for dessert.

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Recipe by: Pearl Buckle (grandmother) and Reagan Bilodeau (grand-daughter) of Old Fort Bay Number of servings: 12 servings Preparation time: 20 minutes Cooking time: 45-60 minutes

Ingredients Raw Rhubarb, cut in cubes Salt White sugar All purpose flour Non hydrogenated margarine

Quantities 4 cups (1 L) ¼ tsp (1.2 ml) 1 cup (250 ml) ¾ cup (187.5 ml) 1/3 cup (85 ml)

Preparation method: 1- Place the rhubarb in a baking dish. Sprinkle with the salt. 2- In a bowl, mix together the flour and sugar, add the margarine and mix until the mixture is crumbly. 3- Spread the flour mixture over the rhubarb. 4- Bake in preheated oven at 350°F for about 45-60 minutes.

Nutrient Analysis per 1 serving of 1 piece Calories Carbohydrate Protein Total Fat Cholesterol

158 cal 25 g 1g 6g 0 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

1g 99 mg 40 mg 267 IU 3 mg

Lower North Shore Food Guide Servings (Per serving of 1 piece) Vegetables and fruits: ½ serving Grain product: ½ serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip: Add extra fibre to this recipe by replacing the all purpose flour with whole wheat flour or go half and half. It is even possible to add some rolled oats to this recipe which would increase the fibre content even more. If you do not have any non hydrogenated margarine on hand why not use vegetable oil (canola, sunflower or soya). This crumble can be served with yogurt or with a glass of milk, what a delight!

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Recipe by: Raymonde Monger (mother) and Claudie Monger-Marcoux (daughter) of Tête-à-la-Baleine Number of servings: 12 muffins Preparation time: 20 minutes Cooking time: 25-30 minutes

Ingredients

Quantities

Rolled oats 1 cup (250 ml) All purpose flour 1 cup (250 ml) Brown sugar 1/3 cup (85 ml) Baking powder 1 tsp (5 ml) Baking soda ½ tsp (2.5 ml) Salt ½ tsp (2.5 ml) Blueberries, raw 1 cup (250 ml) Non hydrogenated margarine, melted ¼ cup (60 ml) Sour milk (add 1 tsp of vinegar to 1 cup of 1 cup (250 ml) fresh milk, 2% M.F. to have sour milk) Egg 1 Preparation method: 1- In a bowl, mix together the rolled oats, flour, brown sugar, baking powder, baking soda, salt and blueberries. Set aside. 2- In another bowl, mix together the margarine, sour milk and egg. 3- Make a hole in the middle of the dry ingredients and poor in the liquid ingredients. Stir until well combined, do not overmix. 4- Poor the mixture into lightly greased muffin tins. 5- Bake in a preheated oven at 400°F for 25-30 minutes.

Nutrient Analysis per serving of 1 muffin Calories Carbohydrate Protein Total fat Cholesterol

141 cal 20 g 4g 5g 17 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

1,4 g 245 mg 49 mg 245 IU 1,8 mg

Lower North Shore Food Guide Servings (Per serving of 1 muffin) Vegetables and fruits: 0 serving Milk products: 0 serving Grain products: 1 serving Meat and alternatives: 0 serving Dietitian’s tip: To add extra fibre to this recipe, use whole wheat flour instead of all purpose flour or go half and half. It is also possible to add extra fibre by adding more blueberries or other berries, which will also add a serving of fruit. The margarine can be replaced by a good vegetable oil. The muffins can be served with a glass of milk for dessert, as a snack or even for breakfast. These muffins can also be made with other berries, such as blackberries, redberries, etc.

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Recipes from the Seniors at Dr.Hodd Pavillon (From St-Augustine to Kegaska) Main Meals Salmon and egg sauce (St-Augustine) Cod scallop casserole (Chevery) Seafood casserole (Kegaska)

Side Dish Turnip loaf (Aylmer Sound)

Desserts Redberry apple pecan crisp (La Tabatière) Blackberry grunt (Mutton Bay) Bakeapple cheesecake squares (Aylmer Sound)

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Recipe by: Mary Gallibois (79 years old) of St-Augustine Number of servings: 6 servings of salmon, 3 cups (750 ml) of sauce Preparation time: 20 minutes Cooking time: 30-45 minutes

Ingredients

Quantities

Salmon, cut into pieces Salt Pepper Fresh milk, 2% M.F. Non hydrogenated margarine Cornstarch Cream cheese Eggs, boiled

6 pieces ½ tsp (2,5 ml) 1 tsp (5 ml) 2 cups (500 ml) 1 tbsp (15 ml) 1 tbsp (15 ml) 1 pack of 250 grams 4

Preparation method: 1- Boil the salmon, add salt and pepper and set aside. 2- In a sauce pan, mix together the milk, margarine, cornstarch and cook at medium heat until the mixture starts to thicken. Stir in the cream cheese and cook on low heat until it’s all melted and creamy. 3- In another pot, boil the eggs and once they are cook, cut them into small pieces and add to the sauce. Stir until well combined. 4- Serve the sauce over the salmon.

Nutrient Analysis per serving of ½ cup (125 ml) of sauce with 1 piece salmon Calories Carbohydrate Protein Total Fat Cholesterol

509 cal 7g 46 g 33 g 246 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

0,1 g 669 mg 167 mg 1,8 mg 3 mcg

Lower North Shore Food Guide Servings (Per serving of ½ cup sauce and 1 piece salmon) Vegetables and fruits: 0 serving Grain products: 0 serving

Milk products: 1-1/4 servings Meat and alternatives: 1 serving

Dietitian’s tip To reduce the amount of total fat of this recipe, replace the regular cream cheese by light cream cheese or simply omit it. For a more complete meal, serve the salmon and sauce with some rice or couscous and some steamed vegetables or a salad.

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Recipe by: Mildred Anderson (91 years old) of Chevery Number of servings: 8 servings of 1 cup Preparation time: 30 minutes Cooking time: 30-45 minutes

Ingredients

Quantities

Onion, chopped 1 Salt pork, cut into cubes 4 small slices Potatoes, sliced 4 large Cod fish, filets 1 lb (454 g) Cream of Mushroom soup 1 can of 284 ml Can milk ½ can of 385 ml Partially skimmed mozzarella cheese, grated 1 cup (250 ml) Breadcrumbs 1/2 cup (125 ml) Preparation method: 1- In a frying pan, fry the salt pork and add the chopped onion, cook until golden brown. Spread in the bottom of a baking dish. 2- In a pot, bring the sliced potatoes to a boil and cook until they are soft, but still firm. Drain the potatoes and cover the onions and salt pork with one layer of the cooked potatoes. 3- In a bowl mix together the mushroom soup and milk. Poor ½ of the soup mixture over the potatoes. Cover with the cod fish and then, the second layer of potatoes. Poor the remaining soup mixture over the potatoes. 4- Top with the grated cheese and breadcrumbs. Bake at 350°F for about 30-45 minutes.

Nutrient Analysis per serving of 1 cup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

291 cal 26 g 22 g 11 g 53 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

2g 510 mg 226 mg 1 mg 0,86 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and fruits: 1/2 serving Milk products: 1/2 serving Grain products: 0 serving Meat and alternatives: 1 serving Dietitian’s tip Fry the onions in some good fat, polyunsaturated or monounsaturated oils (olive oil, canola oil) instead of salt pork, which is a saturated fat. By replacing the salt pork, you will also decrease the amount of sodium. It is also possible to add more vegetables to this dish such as celery, peppers, mushrooms, etc. This casserole dish can be served with a salad or steamed vegetables for that extra serving of vegetables, and the meal can be completed with a fruit or some fruit salad topped off with some yogurt.

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Recipe by: Marion Ransom (84 years old) of Kegaska Number of servings: 10 servings of 1 cup Preparation time: 30 minutes Cooking time: 45-50 minutes

Ingredients

Quantities

Shrimp, cooked 2 cups (500 ml) Lobster meat, cooked, cut in pieces 2 cups (500 ml) Scallops, cooked, cut into pieces ½ lb (227 g) Fresh milk, 2% M.F. 3 cups (750 ml) Non hydrogenated margarine 2 tbsp (30 ml) Salt ½ tsp (2,5 ml) Pepper 1 tsp (5 ml) Cornstarch 3 tbsp (45 ml) or just enough to thicken Cream cheese 2 packs of 250 grams Partially skimmed mozzarella cheese, grated 2 cups (500 ml) Breadcrumbs ¼ cup (60 ml) Preparation Method: 1- Cook the seafood until well done, then drain and set aside or use bottled seafood. (2 cups of crab meat can be used to substitute any of the 3 seafoods). 2- In a bowl, beat the cream cheese with the margarine. Add the milk, salt, pepper and cornstarch to make a white sauce. Add the seafood to the cream sauce and mix well. 3- Spread the mixture into a greased baking dish and top with the cheese and breadcrumbs. 4- Bake at 350°F for about 30 minutes or until the top is golden brown.

Nutrient Analysis per serving of 1 cup Calories Carbohydrate Protein Total fat Cholesterol

407 11 g 30 g 27 g 64 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

0,2 g 777 mg 382 mg 2 mg 2,2 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and fruits: 0 serving Milk products: 1-1/4 servings Grain products: 0 serving Meat and alternatives: 1 serving Dietitian’s tip: Add more vegetables such as onions, celery, mushrooms, etc, to the casserole or serve it with a salad for a serving of vegetables. It is possible to decrease the amount of total fat of this dish by using light cream cheese instead of the regular one and use 1 pack of cream cheese instead of 2. There is no need to add extra salt at the table; this dish contains a great amount of salt.

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Recipe by: Bruce Chislett (72 years old) of Aylmer Sound Number of servings: 8 slices Preparation time: 30 minutes Cooking time: 90 minutes

Ingredients Turnip, peeled and diced Pepper Salt Ground nutmeg Fresh milk, 2% M.F. Eggs Breadcrumbs Butter, melted

Quantities 6 cups (1,5 L) 1/8 tsp (0,6 ml) 1/8 tsp (0,6 ml) 1/8 tsp (0,6 ml) ½ cup (125 ml) 2 ¼ cup (60 ml) 1 tbsp (15 ml)

Preparation method: 1- In a saucepan, cover turnip with water and cook for 15-20 minutes or until tender. Drain the turnips and mash. 2- Add salt, pepper and nutmeg to the turnips and mix well. 3- Add milk and eggs, mix well. Spoon the mixture into a greased loaf pan. 4- In a bowl combine breadcrumbs and melted butter, mix well. Sprinkle the breadcrumbs over the turnip loaf. 5- Bake in a preheated oven at 375°F for 1h30.

Nutrient Analysis per serving of 1 slice Calories Carbohydrate Protein Total Fat Cholesterol

83 cal 10 g 4g 3g 53 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

2,5 g 136 mg 61 mg 191 IU 14 mg

Lower North Shore Food Guide Servings (Per serving of 1 slice) Vegetables and fruits: 1-1/4 servings Grain products: 0 serving Dietitian’s tip: This loaf can be served as a side dish or even as an entree.

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Milk products: 0 serving Meat and alternatives: 0 serving

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Recipe by: Elizabeth Bobbitt (89 years old) of La Tabatière Number of servings: 12 servings Preparation time: 30 minutes Cooking time: 50-60 minutes

Ingredients Apples, peeled, cored and chopped Redberries, raw White sugar All purpose flour Rolled oats All purpose flour Brown sugar Non hydrogenated margarine, melted Pecans, chopped

Quantities 3 cups (750 ml) 2 cups (500 ml) 1 cup (250 ml) 3 tbsp (45 ml) 1-1/2 cups (375 ml) ½ cup (125 ml) ½ cup (125 ml) ½ cup (125 ml) 1/3 cup (85 ml)

Preparation method: 1- In a large bowl, mix together the apples, redberries, white sugar and 3 tbsp of flour. Spoon into a greased baking dish. 2- For the topping, in the same large bowl, combine the rolled oats, ½ cup of flour and brown sugar. Mix well and stir in the melted margarine and pecans until it’s well combined and crumbly. Sprinkle the topping over the apples. 3- Bake in a preheated oven at 350°F for 50-60 minutes or until the topping is golden brown and the fruit is tender. Serve warm.

Nutrient Analysis per serving of 1 piece Calories Carbohydrate Protein Total fat Cholesterol

279 cal 42 g 3g 11 g 0 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

2,6 g 111 mg 23 mg 358 IU 2 mg

Lower North Shore Food Guide Servings (Per serving of 1 piece) Vegetables and fruits: 1 serving Milk products: 0 serving Grain products: ½ serving Meat and alternatives: 0 serving Dietitian’s tip: To add extra fibre to this recipe, use whole wheat flour or go half all purpose and half whole wheat flour. It is also possible to reduce the amount of sugar by a third. Top this crisp with some yogurt or serve it with a glass of milk for dessert. What a treat!

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Recipe by: Bertha Bobbitt (87 years old) of Mutton Bay Number of servings: 8 grunts with sauce Preparation time: 20 minutes Cooking time: 20-25 minutes

Ingredients

Quantities

White sugar 2/3 cup (165 ml) Cornstarch 1 tsp (5 ml) Blackberries, raw 1-1/2 cups (375 ml) Lemon juice 1 tsp (5 ml) All purpose flour 2-1/4 cups (560 ml) Baking powder 4 tsp (20 ml) Salt 1 tsp (5 ml) Shortening ½ cup (125 ml) Egg 1 Fresh milk, 2% M.F. 1 cup (250 ml) Preparation method: 1- In a saucepan, combine sugar, cornstarch, blackberries and lemon juice. Cook while stirring constantly, until the mixture boils for about 30 seconds. Keep warm. 2- In a bowl, mix together the flour, baking powder and salt. Add shortening, with a pastry cutter or 2 knives and mix through until it becomes crumbly. 3- Add the egg and milk to the flour mixture while mixing well. Continue mixing lightly with a fork until the dough becomes soft and sticky. 4- Drop the dough by tablespoons into the hot blackberry mixture. Cover lightly and let simmer for about 20-25 minutes. 5- Serve hot, spoon extra sauce over the dough.

Nutrient Analysis per serving of 1 grunt with sauce Calories Carbohydrate Protein Total fat Cholesterol

367 cal 53 g 5g 15 g 39 mg

Dietary fibre Sodium Calcium Vitamin A Vitamin C

2,6 g 453 mg 116 mg 147 IU 6,4 mg

Lower North Shore Food Guide Servings (Per serving of 1 grunt with sauce) Vegetables and fruits: ½ serving Grain products: ½ serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip The shortening in this recipe can be replaced by non hydrogenated margarine in order to decrease the amount of bad fats (saturated and trans). It is also possible to use half all purpose flour and half whole wheat flour to add some extra fibre to the recipe. This recipe can be served as a dessert with a glass of milk or topped with yogurt.

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Recipe by: Joyce Bobbitt (83 years old) of Aylmer Sound Number of servings: 24 squares Preparation time: 30 minutes Cooking time: 30-45 minutes

Ingredients All purpose flour White sugar Butter Cream cheese White sugar Eggs Lemon juice Cold bakeapple jam or other types of jam

Quantities 2 cups (500 ml) ½ cup (125 ml) 2/3 cup (165 ml) 2 packs of 250 grams ¾ cup (187.5 ml) 2 1 tbsp (15 ml) 2 cups (500 ml)

Preparation method: 1- Preheat oven to 350°F and grease a baking pan. 2- For the crust, combine the flour and sugar in a medium size bowl. Cut in the butter with a pastry cutter or 2 knives until crumbly. Press the mixture into the cake pan. 3- Bake in the oven for 15-20 minutes or until lightly golden brown. Let cool onto a rack while preparing the filling. 4- For the filling, beat the cream cheese and sugar in a large mixing bowl on medium speed until smooth. Add eggs and lemon juice, while beating until the mixture becomes smooth. 5- Spread the bakeapple jam evenly over the crust. Poor the cream cheese mixture evenly over the jam. Bake in the oven for 25-30 minutes or until set. Cool completely on a rack. Cut into squares.

Nutrient Analysis per serving of 1 square Calories Carbohydrate Protein Total Fat Cholesterol

217 cal 21 g 4g 13 g 55 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

1,5 g 122 mg 28 mg 540 IU 19 mg

Lower North Shore Food Guide Servings (Per serving of 1 square) Vegetables and fruits: 0 serving Milk products: 1/2 serving Grain products: ¼ serving Meat and alternatives: 0 serving Dietitian’s tip To add extra fibre to this recipe, use half whole wheat flour and all purpose flour or even add some rolled oats. To decrease the amount of total fat, use light cream cheese instead of regular. Also, why not use non hydrogenated margarine instead of butter in order to decrease the amount of saturated fat. The sugar can be decreased in half. These squares can be served with a glass of milk for dessert.

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Recipes from the Seniors at the Antoinette Malouin Pavillon and Seniors hospitalized at the CSSSBCN (From Lourdes-de-Blanc-Sablon, Middle Bay and Mutton Bay)

Main Meals Stewed fish (Middle Bay) Baked duck (Mutton Bay)

Desserts Blueberry pudding (Lourdes-de-Blanc-Sablon) Bakeapple pie (Middle Bay) Redberry squares (Middle Bay)

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Recipe by: Theresa Buckle (86 years old) of Middle Bay Number of servings: 12 servings of 1 cup (250 ml) Preparation time: 30 minutes Cooking time: 1 hour

Ingredients

Quantities

Salt pork, cut into pieces 4 small slices Onions, diced 2 Potatoes, cut into cubes 12 Water Enough to cover the potatoes Cod fish, skinned and cut into cubes 1 fish of about 3 lbs (1,36 kg) Salt ½ tsp (2,5 ml) Pepper 1 tsp (5 ml) Preparation method: 1- In a large size pot, fry the onions with the salt pork until golden brown. 2- Add the potatoes and water and let cook. 3- Add the cod fish, salt and pepper to the pot and cover. Let cook for about 20-30 minutes more.

Nutrient Analysis per serving 1 cup (250 ml) Calories Carbohydrate Protein Total fat Cholesterol

235 cal 29 g 23 g 3g 53 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

2,2 g 200 mg 28 mg 0,9 mg 1,2 mcg

Lower North Shore Food Guide Servings (Per serving of 1 cup) Vegetables and Fruits: 1 serving Grain products: 0 serving

Milk products: 0 serving Meat and alternatives: 1 serving

Dietitian’s tip It is possible to decrease the amount of saturated fat and the sodium content of this stew by using a vegetable oil to fry the onions. Add more vegetables to the stew for extra servings of vegetables and for a more nutritious meal. For dessert, why not finish the meal with a glass of milk and a cheesecake bakeapple square (see recipe on page 57).

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Recipe by: Mable Wellman (87 years old) of Mutton Bay Number of servings: 8 servings of about 100 g of duck meat with the stuffing Preparation time: 30 minutes Cooking time: 2 hours

Ingredients

Quantities

For the Stuffing: White homemade bread, soaked 1 loaf Water To soak the bread Onions, diced 2 Salt and pepper 1 tsp (5 ml) of each For the Duck: Salt pork, cut into pieces 4 slices Duck, about 3 lbs (1,5 kg) 1 Onion, sliced 1 Salt ½ tsp (2.5 ml) Pepper 1 tsp (5 ml) Preparation method: 1- In a bowl, soak the bread in some water until it becomes damp. 2- In another bowl, combine the soaken bread broke into pieces with the diced onions, salt and pepper. Set aside. 3- Rinse the duck well, inside and out. Stuff the duck with the stuffing. 4- In a roaster, fry the salt pork and add the duck. Cover the duck with the sliced onion, salt and pepper. Add a bit of water to avoid the duck from sticking. 5- Bake in a preheated oven (350°F) for about 2 hours.

Nutrient Analysis per serving of 100 g of duck with stuffing Calories Carbohydrate Protein Total Fat Cholesterol

409 cal 31 g 42 g 13 g 148 mg

Dietary Fibre Sodium Calcium Iron Vitamin B12

2,0 g 890 mg 76 mg 10 mg 1,4 mcg

Lower North Shore Food Guide Servings (Per serving of 100 g of duck with stuffing) Vegetables and Fruits: 0 serving Milk products: 0 serving Grain products: 1 serving Meat and alternatives: 1 serving Dietitian’s tip In order to decrease the total fat content of this recipe, especially saturated fat, omit frying the duck in salt pork, simply bake it in the roaster with no added fat. It will also decrease the salt content. To complete the meal, serve the duck and stuffing with a serving of vegetables (salad and boiled vegetables, etc) and why not have a fruit for dessert.

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Recipe by: Simone Morency (87 years old) of Lourdes-de-Blanc-Sablon Number of servings: 12 servings Preparation time: 15 minutes Cooking time: 30-40 minutes

Ingredients All purpose flour Baking powder Salt White sugar Blueberries, raw Egg, beaten Water

Quantities 2 cups (500 ml) 2 tsp (10 ml) ½ tsp (2.5 ml) ½ cup (125 ml) 1 cup (250 ml) 1 ¾ cup (187.5 ml)

Preparation method: 1- In a bowl, combine flour, baking powder, salt and sugar. Mix well. 2- Add blueberries to the flour mixture and mix well. 3- In a small bowl, beat egg and water, then add to the flour mixture. Mix well. 4- Pour the mixture into a greased square baking dish. 5- Bake in a preheated oven (350°F) for about 30-40 minutes.

Nutrient Analysis per serving of 1 piece Calories Carbohydrate Protein Total Fat Cholesterol

130 cal 28 g 3g 0,7 g 16 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

1g 149 mg 26 mg 35 IU 2 mg

Lower North Shore Food Guide Servings (Per serving of 1 piece) Vegetables and Fruits: 0 serving Milk products: 0 serving Grain products: ½ serving Meat and alternatives: 0 serving Dietitian’s tip It is possible to increase the fibre content of this recipe by using whole wheat flour instead of all purpose flour or go half and half. It is also possible to increase the fibre content by adding more blueberries or by adding other types of berries such as redberries, blackberries, etc, which may give a serving of fruit. It is also possible to increase its nutritional value by using milk instead of water. This dish can be served as a dessert with a glass of milk or topped with some yogurt.

Recipe by: Annie Lavallée (87 years old) of Middle Bay Number of servings: 6 slices Preparation time: 30 minutes Cooking time: 20-30 minutes

Ingredients

Quantities

For the dough: All purpose flour 2 cups (500 ml) Baking powder 2 tsp (10 ml) Salt ½ tsp (2,5 ml) Shortening 1 cup (250 ml) Cold water ½ cup (125 ml) For the filling: Bakeapples 3 cups (750 ml) White sugar 3/4 cup (187.5 ml) Preparation method: 1- In a bowl, mix together the flour, baking powder and salt. Cut in the shortening with 2 knives until the mixture is crumbly. Add cold water and mix until it forms a dough. 2- On a lightly-floured surface, roll out the dough into a circle to fit the bottom of a 9 inch pie plate. Place the pie dough in the bottom of the pie plate and set aside. 3- In a bowl, combine the bakeapples with the sugar and mix well. 4- Spread the bakeapple filling in the prepared pie crust. 5- On the floured surface, roll the remaining dough and place over the bakeapples. Trim off the overhanging pie dough and make a few cuts on top of the pie. 6- Bake in the centre of a preheated oven (350°F) and bake for about 20-30 minutes or until golden brown.

Nutrient Analysis per serving of 1 slice Calories Carbohydrate Protein Total Fat Cholesterol

633 cal 69 g 6g 37 g 34 mg

Dietary Fibre Sodium Calcium Vitamin C Vitamin A

8,4 g 288 mg 64 mg 112 mg 33 IU

Lower North Shore Food Guide Servings (Per serving of 1 slice) Vegetables and Fruits: 1/2 serving Grain products: 1 serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip Decrease the amount of saturated and trans fats by replacing the shortening with non hydrogenated margarine or a vegetable oil (canola or olive oil). Increase the fibre content of the recipe by using whole wheat flour instead of all purpose flour or go half and half for the crust. This delicious pie can be served as dessert with some yogurt, a cold glass of milk or if you really want to treat yourself, a scoop of ice cream.

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Recipe by: May Griffin (88 years old) of Middle Bay Number of servings: 24 squares Preparation time: 20 minutes Cooking time: 20-25 minutes

Ingredients

Quantities

All purpose flour 3 cups (750 ml) White sugar 1 cup (250 ml) Baking powder 1 tsp (5 ml) Butter ½ lb (227 g) Redberry jam 2 cups (500 ml) Preparation method: 1- In a bowl mix together the flour, sugar and baking powder. 2- Add butter to the flour mixture and with a pastry cutter or 2 knives, cut butter until the mixture ressembles coarse crumbs. 3- Press half of the mixture into a greased square baking dish; spread evenly with redberry jam. Top with remaining flour mixture, press down lightly. 5- Bake in centre of preheated oven (350°F) for about 20-25 minutes or until golden brown.

Nutrient Analysis per serving of 1 square Calories Carbohydrate Protein Total fat Cholesterol

231 cal 40 g 2g 7g 24 mg

Dietary Fibre Sodium Calcium Vitamin A Vitamin C

0,7 g 90 mg 18 mg 290 IU 0,4 mg

Lower North Shore Food Guide Servings (Per serving of 1 square) Vegetables and fruits: 0 serving Grain products: 1/2 serving

Milk products: 0 serving Meat and alternatives: 0 serving

Dietitian’s tip To decrease the amount of saturated fat, use non hydrogenated margarine instead of the butter. To increase the amount of dietary fibre use whole wheat flour instead of all purpose flour or go half and half. It is even possible to add rolled oats to the recipe for that extra fibre content. You can even decrease the amount of sugar in this recipe by 1/3. These squares can be served as a dessert with a cold glass of milk.

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References Arctic Flavours. Nutrient composition of finish wild berries. http://www.arctic-flavours.fi/. (document consulted on September 5th, 2006).

(on

line).

Brault Dubuc, M. and L. Caron Lahaie. Valeur Nutritive des Aliments. St-Lambert, Société Brault-Lahaie, 9th edition, 2003, 325 pages. Callaghan, B. and L. Roblin. Dietitians of Canada, Great Food Fast. Toronto, Robert Rose, 2000, 192 pages. Health Canada. Nutrient Value of Some Common Foods. Ottawa, Canadian Government Publishing, Communication Canada, 2002, 54 pages. Locong, A and D. Ruel. Guide des interactions médicaments, nutriments et produits naturels. Les Presses de l’Université Laval, Québec, 2003, 513 pages. Noss Whitney, E., C. Balog Cataldo and S. Rady Rolfes. Understanding Normal and Clinical Nutrition. Belmont, Ca, Wadsworth Group, 6th edition, 2002, 875 pages.

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