Main Meals Using Nuts

Grilled Peanut Butter Sandwich
From Country Harvest Website

• 2 slices Country Harvest +Plus Multigrain Crunch
• 2 tbsp. (30 mL) peanut butter, crunchy or smooth, your choice
• 1/2 Granny Smith apple, cored, peel on, sliced thinly
• 1 tsp. (5 mL) non-hydrogenated margarine

1. Heat a non stick pan over medium heat.
2. Evenly spread 1/2 of the margarine on one slice of Country Harvest +Plus. Spread the remaining margarine on the other slice.
3. With margarine sides down, spread the peanut butter evenly over the 2 slices of Country Harvest Plus.
4. Lay apple slices on top of the one of the slices.
5. Place second slice of peanut buttered bread, peanut butter side down on top of the apple slices and gently press down.
6. Place in heated frying pan and cook till browned on one side. Flip over and gently press down. Continue cooking until browned on the second side. Remove from frying pan, cut in half and serve.
Makes 1 sandwich.


Asian Noodle Salad
From Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc & Liz Pearson Rd
Makes - 8 cups (2 L)
Serves - 4- 2 cup (500 mL) servings


125 g (¼ lb. or 4 oz) uncooked whole wheat pasta
4 cups (1 L) shredded red cabbage, approx ½ a cabbage
1 large carrot, grated
1 red pepper, diced
4 cups (1 L) broccoli flowerets

Dressing:
¼ cup (60 mL) natural crunchy peanut butter
2 Tbsp. (30 mL) rice vinegar
2 Tbsp. (30 mL) water
2 Tbsp. (30 mL) sodium reduced soy sauce
2 Tbsp. (30 mL) honey
1 Tbsp. (15 mL) chili garlic sauce
2 Tbsp. (30 mL) lime juice

¼ cup (60 mL) peanuts

Optional Toppings:
1 cup (250 mL) chopped fresh cilantro
1 green onion, chopped

1. Cook pasta according to the package directions.
2. While the pasta is cooking shred the cabbage, grate the carrot, and dice the red pepper. Cut the broccoli floweret’s from the stacks. Cut the floweret’s into small pieces. The pieces should be small enough to pop into your mouth without looking like a rude pig. Put all the veggies into a large bowl. Toss and set aside. This is a lot easier if you have a food processor, if not you will need a grater.
3. Make the dressing. Basically measure out peanut butter, rice vinegar, water, soy sauce, honey, chili garlic sauce and the lime juice into a bowl and whisk till blended.
4. Pour the dressing over the veggies. By this time the spaghetti should be cooked. Drain. Add to the veggies and toss until everything is well coated with the dressing.
5. Refrigerate till well chilled. Either 3 hours or up to overnight.
6. At serving time, divide the salad equally between 4 plates and sprinkle each serving with 1 Tbsp. (15 mL) peanuts. If you decided to go with the Asian flavours sprinkle each with ¼ cup (60 mL) of the cilantro and ¼ of the green onion.



Each 2 cup (500 mL) serving contains
350 Calories, 14 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 465 mg Sodium, 46 g CHO, 9 g Fiber, 14 g Protein

Where the heck do I find rice vinegar?
You’ll find this mild tasting vinegar along with all the other vinegars. If for some reason you can't find it; use cider vinegar instead.

What the heck does 125 g (¼ lb or 4 oz.) of uncooked pasta look like?
It’s one third of a 375 g box of pasta.

Kid Friendly Tip
If your kids aren't into spicy, omit the garlic chili sauce. At serving time, dish theirs out and then add the chili garlic sauce to the rest. Toss well and serve to the adults.
My son has been eating spicy foods since he was 7. So don't give up. Offer them some of the spicy version. One day they may just surprise you and ask for it, it could happen, the older I get the more I believe in miracles.