Recipe Friday!

A Great Start

Serves 3

Ingredients:

1 cup              250 ml            Milk, 1%  

½ cup             125 ml            Tofu, soft, plain

½ cup             125 ml            Blueberries, frozen or fresh

½  cup            125 ml            Yogurt, vanilla, low fat

1                                             Banana

Directions:

1.  Combine ingredients and blend until smooth.

Nutrition Information per Serving (1 cup):                              

Calories                     146                                                    

Fat                              3 grams                                             

Carbohydrate            23 grams                                           

Fibre                           2 grams

Protein                       7 grams         

Sodium                      42 milligrams

Recipe Friday!

Warm Mushroom Salad

Serves 6

Ingredients:

1 tbsp             15 ml              Compliments canola oil

2 tbsp             30 ml              Shallots, chopped

1 cup              250 ml            White mushrooms, sliced

½ cup             125 ml            Shittake mushrooms, stems removed, sliced

½ cup             125 ml            Oyster mushrooms, sliced

3 cloves                                 Garlic, chopped

¼ tsp               1 ml                 Pepper

1 tbsp             15 ml              Thyme, fresh, chopped

2 tbsp             30 ml              Compliments balsamic vinegar

¼ cup             60 ml              Apple juice

1 bag              10 oz/284 g   Compliments baby spinach, washed and dried

Directions:

1.    Heat oil in a skillet and sauté shallots until they begin to brown.  Add mushrooms and sauté until softened. Add garlic, pepper and thyme.

2.    Add vinegar and apple juice; cook to reduce liquid (about 4 minutes).

3.    Toss mushrooms and spinach together in a large bowl. Serve immediately.

Nutrition Information per Serving (1½ cups):

Calories                     58                   

Fat                              2 grams

Carbohydrate            8 grams

Fibre                           2 grams

Protein                       2 grams