HomeMy WebLinkAboutThe Citizen, 1989-05-24, Page 15PAGE 16. THE CITIZEN, WEDNESDAY, MAY 24, 1989.
Good nutrition key
to healthy eating
BY THE HURON COUNTY
HEALTH UNIT
The majority of Canadians can
obtain the nutrients needed for
healthy living by choosing a wide
assortment of foods each day.
Because there is no one perfect
food that can meet all our nutrient
needs, a variety of foods should be
included in our diet. In fact, a diet
that focuses on one or two types of
foods can be detrimental to health.
A sensible diet includes all four
food groups in Canada’s Food
Guide (milk and milk products,
fruits and vegetables, breads and
cereals, and meat, fish, poultry and
alternates) as well as a variety of
foods from within each group. With
so many food choices available,
good taste and good nutrition can
be part of every meal! The follow
ing recipe is from “The Lightheart
ed Cookbook” by Anne Lindsay. It
includes items from all four food
groups and is a good source of
vitamin A, vitamin C, calcium, iron
and fibre. The bonus is that this
dish is delicious and easy to
prepare.
VEGETABLE LASAGNA
1 tbsp, vegetable oil (15 ml)
1 small onion, chopped (1)
3 cloves garlic, minced (3)
1 carrot, chopped (1)
1 stalk celery, chopped (1)
2 cups sliced mushrooms (500 ml.)
1 can (19 oz./540 ml.) tomatoes (1)
1 can (7!/2 oz./213 ml) tomato sauce
1 tsp. each dried basil and
oregano (5 ml.)
salt and freshly ground pepper
3 cups small broccoli florets (750
ml)
9 lasagna noodles (9)
1 cup low-fat cottage cheese (250
ml)
3 cups shredded low-fat mozzarella
cheese (750 ml)
1/3 cup grated Parmesan cheese
(75 ml)
In large saucepan, heat oil over
medium heat; add onion and cook
until tender. Stir in garlic, carrot,
celery and mushrooms; cook, stirr
ing often, for 5 minutes.
Add tomatoes, breaking up with
a fork. Stir in tomato sauce, basil,
oregano; season with salt and
pepper to taste. Simmer, uncover
ed, for 10 minutes or until thicken
ed slightly. Let cool; stir in broc
coli. In large pot of boiling water,
cook noodles until al dente (tender
but firm); drain and rinse under
cold water.
In lightly greased 13 x 9 inch (3.5
L) baking dish, arrange 3 noodles
evenly over bottom. Spread with
one-half of the vegetable mixture
then half of the cottage cheese.
Sprinkle with 1/3 of the mozzarella
cheese. Repeat layers once. Ar
range remaining noodles over top;
sprinkle with remaining mozzarella
and Parmesan cheese. Bake in
350°F (180°C) oven for 35 to 45
minutes or until hot and bubbly.
Makes 8 servings, at 332 calories/
serving.
Submitted by The Huron County
Nutrition Committee. Questions
may be directed to Nutrition Ser
vices, Huron County Health Unit,
482-3416.
Our Best Friends
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Our best friends don't always give us the
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