Zehrs

A delicious and colourful way to get more healthful omega-3 fat in your family’s diet.

Whole wheat couscous has a lovely nutty flavour, accentuated in this fast, healthy side dish by slivered almonds. Dark orange vegetables such as butternut squash are full of beta-carotene.

Whether to feed your monsters on Halloween night before trick or treating, or as a gross-out meal kids of a certain age and sensibility will enjoy year round, this ghastly “brain” will fill the bill.

Some of the classic pizza flavours appear in this yummy pasta dish. If some of your family like spice and some don’t, simply put the hot pepper flakes on the table so everyone can add to their own serving, perhaps accompanied by PC 100% Grated Parmesan Cheese, just like they have on the tables of Italian pizza places.

This all-in-one main course is speedy enough to make on a weeknight after work.

Deep-fried chickpea croquettes called falafel are a Middle Eastern specialty and are also a popular street food in Canada’s urban areas. Here we form falafel mixture into patties instead of croquettes and reduce the fat by frying in a nonstick pan.

Fennel has a slight licorice flavour, and is a commonly partnered with fish or seafood. You can use orange or lemon rind as you prefer; any citrus makes a great foil for fish. This recipe is a great way to stretch a can of tuna to feed six, without anyone feeling deprived.

Normally cooked uncovered in lots of boiling water and then drained, the pasta in this dish is simmered covered in stock in a method reminiscent of pilaf. Spinach and feta give this dish a Mediterranean feel.

Supermom feeds a family of four with one can of salmon! Deliciously creamy, and easy enough to make on a weeknight.

A quick and easy pasta for a weeknight. Evaporated milk adds wonderful creaminess to the sauce, as well as making this a good source of calcium with 260 mg per serving.