For regular access to information on healthy eating, recipes, and videos check out:
Sobey's Dieticians on Facebook
Half Your Plate by the Canadian Produce Marketing Association
Sobey's Dieticians on Facebook
Half Your Plate by the Canadian Produce Marketing Association
Monthly Inserts
Registered Dietitians provide information each month on how to get the most benefit from the food in our fresh produce bags.
The following articles identify the nutritional value of a featured fruit or vegetable, instructions on how to clean, cut, cook and store the food safely and a couple of recipes you can use to turn this food into a healthy snack or meal.
Registered Dietitians provide information each month on how to get the most benefit from the food in our fresh produce bags.
The following articles identify the nutritional value of a featured fruit or vegetable, instructions on how to clean, cut, cook and store the food safely and a couple of recipes you can use to turn this food into a healthy snack or meal.
Featuring Broccoli
Broccoli provides our bodies with Vitamins A, C, K and folate.
Minerals: Potassium.
These nutrients help prevent disease and help our eyes develop.
Broccoli provides our bodies with Vitamins A, C, K and folate.
Minerals: Potassium.
These nutrients help prevent disease and help our eyes develop.
Cleaning, Cooking and Storage:
To clean, rinse under cool tap water to wash away dirt.
You can eat the entire broccoli but most people choose to cut the large stalk off on the bottom of the broccoli and
eat the flowered top. Cut the broccoli into little trees. Broccoli can be eaten raw or cooked.
Broccoli can be boiled in a small pot with an inch of water or steamed in a steamer (usually 10 minutes) and even added to
casseroles or soups. Or put broccoli in a microwave safe bowl for 1-2 minutes.
Store fresh in the refrigerator and it will last about 5 days. In the freezer, it will last for 8-12 months. Cooked broccoli can be kept in the refrigerator for 2-3 days in a container. Leftover broccoli can be reheated or added to soups or casseroles.
To clean, rinse under cool tap water to wash away dirt.
You can eat the entire broccoli but most people choose to cut the large stalk off on the bottom of the broccoli and
eat the flowered top. Cut the broccoli into little trees. Broccoli can be eaten raw or cooked.
Broccoli can be boiled in a small pot with an inch of water or steamed in a steamer (usually 10 minutes) and even added to
casseroles or soups. Or put broccoli in a microwave safe bowl for 1-2 minutes.
Store fresh in the refrigerator and it will last about 5 days. In the freezer, it will last for 8-12 months. Cooked broccoli can be kept in the refrigerator for 2-3 days in a container. Leftover broccoli can be reheated or added to soups or casseroles.
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Broccoli Soup Recipe
Ingredients: -1large stalk of broccoli -2 tbsp margarine -1 ¼ cups boiling water -2 cups milk - 1 ½ tbsp flour - pinch of salt - 1 onion, chopped Directions: Chop broccoli and put in a pot with water. Boil until tender. Mash and set aside. Melt margarine in a different saucepan and add chopped onion. Cook until tender, add flour and stir. Slowly stir in milk until thickened. Add broccoli and stir. Serve hot. |
Broccoli Stir Fry Recipe
Ingredients: -2 cups fresh broccoli -whole grain rice, follow directions on the package to determine the amount you need to cook -1 ½ cup chicken or beef -salt & pepper -2 Tbsp oil -1/4 cup onion -1/4 cup of any other vegetable (peppers, carrots, corn) Directions: Pour oil into a medium sized fry pan. Add chopped meat to fry pan and cook on medium-low until cooked. Cook whole grain rice following the directions listed on the package. Once chicken is cooked, add a pinch or salt and pepper and add vegetables. Continue cooking until vegetables are soft. Serve chicken and vegetables on top of rice. |
Featuring Apples
Apples provide our bodies with: Vitamins: C
Other: potassium, fibre
Fibre helps to regulate our intestines and
digestion
Apples provide our bodies with: Vitamins: C
Other: potassium, fibre
Fibre helps to regulate our intestines and
digestion
Cleaning, Cooking and Storage
To clean, rinse under cool tap water to wash and remove the stem.
You can eat the entire apple, however most people eat around the apple and leave the core.
Apples can be eaten raw or cooked. To cook, apples can be boiled in a small pot with an inch of water to make applesauce or
they can be added to various dishes and desserts.
Storage-
Fresh- in the refrigerator and will last up to 1-2 months.
Frozen- peel and slice and freeze apples and store in the freezer for 8-12 months (apples will turn brown).
To clean, rinse under cool tap water to wash and remove the stem.
You can eat the entire apple, however most people eat around the apple and leave the core.
Apples can be eaten raw or cooked. To cook, apples can be boiled in a small pot with an inch of water to make applesauce or
they can be added to various dishes and desserts.
Storage-
Fresh- in the refrigerator and will last up to 1-2 months.
Frozen- peel and slice and freeze apples and store in the freezer for 8-12 months (apples will turn brown).
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Applesauce Recipe
Ingredients: -3 lbs apples -1/2 cup water -1/2 tsp cinnamon Directions: Peel, core and slice apples. In saucepan, combine apples, water, and cinnamon and bring to boil. Cover, reduce heat and simmer, stirring occasionally, for 20 minutes. Put in food processor or use a masher. If desired, sweeten with up to 2 tbsp (25 mL) granulated sugar while still warm. |
Kid-friendly Apple Stacks Recipe
Ingredients: _- -3 apples -6 tbsp smooth or crunchy peanut butter -2 tbsp honey -2 bananas Directions: Take the core out of the apples using a corer or knife. Cut the apples in thick slices. Spread the peanut butter over the thick apple slices. Top with the banana slices. Drizzle the tops with honey. Pile them up to make an apple snack stack! |
Featuring Carrots
Carrots provide our bodies with: Vitamins: A, B6
Other: Folate, beta carotene
Beta carotene gives carrots their bright orange color and Vitamin A that helps skin and eyes to stay healthy
Carrots provide our bodies with: Vitamins: A, B6
Other: Folate, beta carotene
Beta carotene gives carrots their bright orange color and Vitamin A that helps skin and eyes to stay healthy
Cleaning, Cooking and Storage
To clean, rinse under cool tap water to wash away dirt. Next, cut off green top and peel the first layer of the carrot with a carrot peeler. You can eat the entire orange part of the carrot. Carrots can be eaten raw or cooked.
To cook, carrots can be boiled in a small pot with an inch of water or steamed in a steamer (usually 15-20 minutes) and even added to casseroles or soups.
Stored in the refrigerator, carrots will last up to 3 weeks.
If cooked, you can freeze carrots and store in the freezer for 8-12 months.
Leftover carrots can be reheated or added to soups or casseroles.
To clean, rinse under cool tap water to wash away dirt. Next, cut off green top and peel the first layer of the carrot with a carrot peeler. You can eat the entire orange part of the carrot. Carrots can be eaten raw or cooked.
To cook, carrots can be boiled in a small pot with an inch of water or steamed in a steamer (usually 15-20 minutes) and even added to casseroles or soups.
Stored in the refrigerator, carrots will last up to 3 weeks.
If cooked, you can freeze carrots and store in the freezer for 8-12 months.
Leftover carrots can be reheated or added to soups or casseroles.
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Carrot Muffin Recipe
Ingredients: -2 cups flour -1 tbsp baking powder -2 tsp baking soda -pinch of salt -1 tsp cinnamon -4 eggs -1 cup applesauce -3/4 cup brown sugar -3 cups shredded carrots Directions: Preheat oven to 350°F. Grease muffin cups. In a large bowl combine flour, baking soda, baking powder, salt, and cinnamon. In a separate bowl, combine eggs, oil and brown sugar. Mix the two together and fold in carrots. Spoon into muffin tins and cook for 20-30 minutes. |
Glazed Carrots Recipe
Ingredients: -3 cups sliced carrots -1/3 cup water -1 tbsp honey -2 tsp butter -1/4 tsp salt -1 tbsp lemon juice -1/3 tsp pepper Directions: Combine carrots, water, honey, butter and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5 to 7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1 to 2 minutes. Stir in lemon juice and pepper. Serve immediately. |