Salads and soups

This salad is very portable and is great for lunch. It is also a good source of whole grains and beans, a healthy alternative to meat.

This delicious, creamy soup was a great hit with our taste-testers, both children and adults. The evaporated milk gives it a richness that suggests it is higher in fat than it actually is. The addition of sweet potatoe and red pepper helps increase your intake of beta caroetene and vitamin C.

Bulgur is partially steamed, dried crushed wheat kernels or berries. Look for it in bulk stores or in packages in the grain and rice section of your supermarket.

When kids don’t like sandwiches, salads are a great option. This easy to make salad can be changed up with your favourite vegetables and pasta shapes to suit everyone’s tastes.

This vibrant soup is alive with flavour and colour. Serve as an appetizer course or with whole grain rolls for a nourishing lunch.