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    660
    Nutrition Facts
    Plain Omelette
    Amount Per Serving
    Calories 148 Calories from Fat 90
    % Daily Value*
    Total Fat 10g 15%
    Saturated Fat 3g 15%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 4g
    Cholesterol 424mg 141%
    Sodium 2050mg 85%
    Potassium 134mg 4%
    Total Carbohydrates 1g 0%
    Sugars 1g
    Protein 13g 26%
    Calcium 6%
    Iron 10%
    * Percent Daily Values are based on a 2000 calorie diet.

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      574
      Nutrition Facts
      Salmon cakes
      Amount Per Serving
      Calories 226 Calories from Fat 63
      % Daily Value*
      Total Fat 7g 11%
      Saturated Fat 2g 10%
      Polyunsaturated Fat 2g
      Monounsaturated Fat 2g
      Cholesterol 54mg 18%
      Sodium 393mg 16%
      Potassium 273mg 8%
      Total Carbohydrates 25g 8%
      Dietary Fiber 1g 4%
      Sugars 2g
      Protein 15g 30%
      Vitamin A 1%
      Vitamin C 8%
      Calcium 7%
      Iron 9%
      * Percent Daily Values are based on a 2000 calorie diet.
      Salmon cakes – – Salmon (cooked fresh), Potatoes, Breadcrumbs, Soy Sauce, Lemon Juice, Egg (lightly beaten), Vegetable Oil, – Discard the bones carefully. In a large bowl, combine salmon, mashed potato, . cup bread crumbs, onion, lemon juice and soy sauce. Stir in egg. Shape into 6-8 patties. Coat each patty in bread crumbs. In non-stick skillet heat oil, add patties and cook 4 minutes per side. Transfer patties to baking sheet and place in oven preheated to 350°F (175°C). Bake 10 minutes more. Makes 6-8 patties.

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        438
        Nutrition Facts
        Meatballs
        Amount Per Serving
        Calories 1603 Calories from Fat 909
        % Daily Value*
        Total Fat 101g 155%
        Saturated Fat 38g 190%
        Polyunsaturated Fat 4g
        Monounsaturated Fat 37g
        Cholesterol 441mg 147%
        Sodium 2262mg 94%
        Potassium 1136mg 32%
        Total Carbohydrates 66g 22%
        Dietary Fiber 5g 20%
        Sugars 7g
        Protein 108g 216%
        Vitamin A 108%
        Vitamin C 135%
        Calcium 86%
        Iron 66%
        * Percent Daily Values are based on a 2000 calorie diet.

          by -
          481
          Nutrition Facts
          Banana Muffins
          Amount Per Serving
          Calories 1763 Calories from Fat 720
          % Daily Value*
          Total Fat 80g 123%
          Saturated Fat 13g 65%
          Polyunsaturated Fat 43g
          Monounsaturated Fat 18g
          Cholesterol 214mg 71%
          Sodium 3434mg 143%
          Potassium 965mg 28%
          Total Carbohydrates 251g 84%
          Dietary Fiber 7g 28%
          Sugars 90g
          Protein 28g 56%
          Vitamin A 4%
          Vitamin C 35%
          Calcium 68%
          Iron 18%
          * Percent Daily Values are based on a 2000 calorie diet.

            by -
            522
            Nutrition Facts
            Oven Crunch Fish n' Chips
            Amount Per Serving
            Calories 660 Calories from Fat 99
            % Daily Value*
            Total Fat 11g 17%
            Saturated Fat 2g 10%
            Polyunsaturated Fat 5g
            Monounsaturated Fat 3g
            Cholesterol 93mg 31%
            Sodium 1105mg 46%
            Potassium 1068mg 31%
            Total Carbohydrates 106g 35%
            Dietary Fiber 5g 20%
            Sugars 9g
            Protein 37g 74%
            Vitamin A 31%
            Vitamin C 63%
            Calcium 9%
            Iron 152%
            * Percent Daily Values are based on a 2000 calorie diet.
            https://www.youtube.com/watch?v=DS9YJqC50ME
            Oven Crunch Fish n’ Chips – Yummy, without the fat of deep frying! – Potatoes (Use large, baking potatoes, even the ones wrapped in foil are good), Vegetable Oil, Salt, Pepper, Halibut (or Haddock fillets (1 lb/500 g total)), Corn Flake Crumbs (or Breadcrumbs), All-purpose Flour, Italian Herb (seasoning), Lemon Zest, Egg, Milk, – Scrub potatoes or peel potatoes (only you know how fussy your gang is, grownups love the skin on); cut into wedges. Toss with oil and 1/4 tsp (1 mL) each of the salt and pepper; place on large, foil-lined baking pan. Bake in at 400 for 30 minutes. Turn and bake for 10 minutes longer or until crisp and golden outside and tender inside; remove from oven For a dipping sauce, mix equal amounts low-fat mayo and sweet relish for a homemade, kid-friendly tartar sauce.

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              1355
              Nutrition Facts
              Triple Lemon Cupcakes
              Amount Per Serving
              Calories 280 Calories from Fat 63
              % Daily Value*
              Total Fat 7g 11%
              Saturated Fat 1g 5%
              Polyunsaturated Fat 2g
              Monounsaturated Fat 4g
              Cholesterol 56mg 19%
              Sodium 212mg 9%
              Potassium 22mg 1%
              Total Carbohydrates 52g 17%
              Dietary Fiber 0.1g 0%
              Sugars 40g
              Protein 4g 8%
              Vitamin A 0.3%
              Vitamin C 4%
              Calcium 9%
              Iron 2%
              * Percent Daily Values are based on a 2000 calorie diet.
              Triple Lemon Cupcakes – We admit it! These super lemon-y, moist cupcakes aren’t really for the kids – enjoy! – Plain Organic Yogurt, Sugar, Egg, Canola Oil, Lemon Zest, Pure Vanilla Extract, Unbleached Flour, Baking Powder, Salt, Sugar (Icing sugar), Lemon Juice (freshly squeezed), Sugar, – In a large bowl whisk the eggs, sugar, yogurt, lemon zest, oil and vanilla. In a separate bowl combine the flour, baking powder and salt. Combine the 2 mixtures and scrape into 12 greased and floured muffin tins. Bake at 350 for 15-18 minutes until a tester comes out clean. Allow cupcakes to cool in pan for 10 minutes. Make the glaze: combine the 1/4 cup lemon juice and 1/4 cup sugar in a saucepan. Stir over medium heat until sugar is dissolved. Take cupcakes out of tins, poke a few holes in each with bamboo skewer and spoon glaze over top. make the icing: combine the icing sugar with 2-3 tbsp lemon juice and spread on top of each cupcake.

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                574
                Nutrition Facts
                Mother's Day Breakfast Casserole & Cranberry Mimosa
                Amount Per Serving
                Calories 520 Calories from Fat 342
                % Daily Value*
                Total Fat 38g 58%
                Saturated Fat 17g 85%
                Polyunsaturated Fat 4g
                Monounsaturated Fat 15g
                Cholesterol 296mg 99%
                Sodium 1447mg 60%
                Potassium 454mg 13%
                Total Carbohydrates 10g 3%
                Dietary Fiber 0.2g 1%
                Sugars 5g
                Protein 32g 64%
                Vitamin A 7%
                Vitamin C 0.1%
                Calcium 38%
                Iron 13%
                * Percent Daily Values are based on a 2000 calorie diet.
                Mother’s Day Breakfast Casserole & Cranberry Mimosa – Dads and kids will love our easy, make-ahead casserole. Moms will be impressed by the pretty Cranberry Mimosa – and the morning off!
                For the Cranberry Mimosas
                Equal parts cranberry and orange juice
                Champagne to taste or sparkling water – Sausage (bulk), Cheddar Cheese (grated ), White Sandwich Bread (cut into cubes), Milk (or half & half), Egg, Salt, Pepper, Mustard Powder, – Make the casserole, up to a day ahead and refrigerate. Crumble the sausage into a pan. Saute until browned. Drain fat from pan. In a large bowl, whisk milk or cream, eggs, salt and pepper and dry mustard. Grease a 9 x 13 baking dish. Layer ingredients into greased pan: bread, sausage, cheese and pour custard over top. Bake in a preheated 350F over 45-60 minutes. For the Mimosas: Pour into a pretty glass or champagne flute and serve!

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                  462
                  Nutrition Facts
                  The Ultimate Oatmeal Cookie
                  Amount Per Serving
                  Calories 867 Calories from Fat 324
                  % Daily Value*
                  Total Fat 36g 55%
                  Saturated Fat 13g 65%
                  Polyunsaturated Fat 6g
                  Monounsaturated Fat 10g
                  Cholesterol 104mg 35%
                  Sodium 279mg 12%
                  Potassium 403mg 12%
                  Total Carbohydrates 123g 41%
                  Dietary Fiber 5g 20%
                  Sugars 54g
                  Protein 14g 28%
                  Vitamin A 8%
                  Vitamin C 2%
                  Calcium 10%
                  Iron 17%
                  * Percent Daily Values are based on a 2000 calorie diet.
                  The Ultimate Oatmeal Cookie – Crispy or chewy? Chocolate chips or raisins? Large-flake or quick oats? It seems with oatmeal cookies, everyone has an opinion. a secret ingredient makes these a great chewy version. – Unbleached Flour, Baking Soda, Cinnamon, Unsalted Butter, Shortening, Brown Sugar, Egg, Plain Yogurt (or Applesauce), Pure Vanilla Extract, Large-flake Rolled Oats, Raisins (or Chocolate Chips), – Preheat oven to 350F. Mix dry ingredients together and set aside. Cream the shortening, butter and sugar. Add eggs one at a time. Add in the yogurt or applesauce and vanilla. Blend in the oats and flour mixture. Finally, stir in raisins or chips. OR you can divide the batter then add half the amount to each half. Drop by small tablespoon onto cookie sheets and bake 11 minutes approx. Don’t let them brown! Cool and serve

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                    696

                    This recipe is a bit labour-intensive up front. But once it’s made, it’s great cold in a picnic basket, or as a leftover dinner on a hot night. Yes, it’s got spinach in it…maybe a way to get your kids to eat it?

                    Nutrition Facts
                    Picnic Chicken Pinwheels
                    Amount Per Serving
                    Calories 1432 Calories from Fat 702
                    % Daily Value*
                    Total Fat 78g 120%
                    Saturated Fat 24g 120%
                    Polyunsaturated Fat 6g
                    Monounsaturated Fat 23g
                    Cholesterol 390mg 130%
                    Sodium 1770mg 74%
                    Potassium 1722mg 49%
                    Total Carbohydrates 71g 24%
                    Dietary Fiber 14g 56%
                    Sugars 4g
                    Protein 104g 208%
                    Vitamin A 352%
                    Vitamin C 95%
                    Calcium 53%
                    Iron 81%
                    * Percent Daily Values are based on a 2000 calorie diet.
                    Picnic Chicken Pinwheels – – tightly packed fresh spinach leaves, ricotta cheese, parsley (chopped fresh flat-leaf ), Egg (large), Parmesan cheese (freshly grated), Salt, Pepper, nutmeg (of grated ), garlic (mashed clove), chicken breasts (boneless, skinless, pounded flat), all-purpose flour, breadcrumbs, olive oil, Ketchup or store-bought (or homemade!), pine nuts (toasted pine nuts (optional)), – Make the filling: Bring 1/2-inch of water to a boil in a wide pot. Add the spinach and cook until it just wilts, about 1 minute. Drain the spinach well. let it cool. Use your hands to squeeze any water from the spinach and then set on a cutting board. Coarsely chop the spinach and then set in a medium bowl. Add the ricotta, the 1 egg, parsley, Parmesan cheese, garlic, salt, pepper and nutmeg, and optional pine nuts. Combine. Stuff the chicken: Place an equal amount of the ricotta filling in the centre of each breast that has been pounded flat. Fold 2 sides of each breast partially over the filling and then tightly roll it up to seal the filling inside. Place the flour, lightly-beaten eggs, and breadcrumbs on separate plates. Then dip chicken in: flour, eggs, crumbs. Place the oil in a large skillet set over medium, to medium-high heat. When hot, add the chicken, lightly brown on all sides, and then set on a foil-lined baking sheet, seam-side down. Bake the chicken 30-40 minutes, at 375 For until cooked through. Allow chicken to cool, before serving. Slice in disks, and serve with ketchup or tomato pasta sauce for dipping.

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                      847
                      Nutrition Facts
                      Fun Breakfast Cups
                      Amount Per Serving
                      Calories 47 Calories from Fat 27
                      % Daily Value*
                      Total Fat 3g 5%
                      Saturated Fat 1g 5%
                      Polyunsaturated Fat 0.3g
                      Monounsaturated Fat 1g
                      Cholesterol 61mg 20%
                      Sodium 698mg 29%
                      Potassium 50mg 1%
                      Total Carbohydrates 1g 0%
                      Dietary Fiber 0.3g 1%
                      Sugars 0.3g
                      Protein 4g 8%
                      Vitamin A 1%
                      Vitamin C 1%
                      Calcium 4%
                      Iron 3%
                      * Percent Daily Values are based on a 2000 calorie diet.
                      Fun Breakfast Cups – A fun twist for a busy weekday breakfast or a relaxing weekend brunch! The fun comes in a cup! A breakfast dish you can make with your kids or have them make by themselves! – Egg, Milk, Ham (slice of thinly sliced ham), Salt, Pepper, Swiss Cheese, – Lightly spray the ramekin with non-stick cooking spray. Place slice of ham inside ramekin. Crack egg onto ham slice. Drizzle milk onto egg and ham. Add dash of pepper. Sprinkle with dusting swiss cheese. Place into pre-heated 400 degree oven for 15-20 minutes. Let cool and serve.