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Cooking and Food Skills

Category: Cooking and Food Skills

Mobile Food Market Basket – Snack and Meal Ideas March 17-21

Snack Ideas:

Meal/Side Dish Ideas:

 Roasted Kabocha Squash Bites

A simple, nutritious snack that’s naturally sweet and caramelized.

Ingredients:

  • 1 small Kabocha squash, seeds removed and cut into bite-sized cubes
  • 1 tbsp oil (vegetable or olive)
  • 1 tsp cinnamon (optional)
  • ½ tsp salt
  • 1 tbsp honey or maple syrup (optional)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the Kabocha squash cubes with oil, cinnamon, and salt.
  3. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway through, until soft and golden.
  4. Drizzle with honey or maple syrup if using and enjoy warm or at room temperature.

Passionfruit Yogurt Parfait

A refreshing and tropical snack packed with flavour.

Ingredients:

  • ½ cup yogurt (plain or vanilla)
  • 1 passionfruit
  • ¼ cup granola or crushed cereal (optional)
  • 1 tsp honey or sweetener (optional)

Instructions:

  1. Scoop the passionfruit pulp into a small bowl.
  2. Layer yogurt, granola, and passionfruit pulp in a glass or bowl.
  3. Drizzle with honey if desired.
  4. Enjoy as a quick and nutritious snack!

Leek & Yellow Potato Soup

A simple, comforting soup that’s budget-friendly and filling.

Ingredients:

  • 2 leeks, cleaned and sliced
  • 3 yellow potatoes, peeled and cubed
  • 1 tbsp oil or butter
  • 3 cups broth (vegetable or chicken)
  • 1 cup milk (or plant-based alternative)
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions:

  1. In a large pot, heat oil or butter over medium heat.
  2. Add leeks and sauté until soft, about 5 minutes.
  3. Add potatoes and broth. Bring to a boil, then simmer for 15–20 minutes until potatoes are soft.
  4. Blend until smooth (or mash for a chunkier texture).
  5. Stir in milk, salt, and pepper. Simmer for another 5 minutes.
  6. Serve warm with bread or crackers.

Substitutions:

  • Use water instead of broth with extra seasoning.
  • Swap milk for coconut milk for a richer flavour.

Roasted Rainbow Carrots & Kabocha Squash

A colourful, flavorful side dish perfect for any meal.

Ingredients:

  • 3 rainbow carrots, sliced into sticks
  • ½ small Kabocha squash, cut into small wedges
  • 1 tbsp oil
  • ½ tsp salt
  • ½ tsp garlic powder or dried herbs (thyme, rosemary, or oregano)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss carrots and Kabocha squash with oil, salt, and seasoning.
  3. Spread on a baking sheet and roast for 25–30 minutes, stirring once, until tender and golden.
  4. Serve as a side dish or toss into salads or grain bowls.

Follow the steps above or you can substitute with what you have at home.

Click here and follow Health Canada’s food safety guidelines when following any suggested recipes, preserving canning, or dehydrating techniques.

Mobile Food Market Basket – Snack and Meal Ideas March 10-14

Snack Ideas:

Meal/Side Dish Ideas:

  • Apple Slices

    • Wash apple.
    • Slice into thin or thick pieces.
    • Serve with peanut butter or enjoy on its own.

  • Sliced Cuumbers

    • Wash and slice cucumbers thinly.
    • Sprinkle with a pinch of salt and pepper.
    • Enjoy as a fresh and crunchy snack!
  • Sliced Tomatoes
    • Wash and slice tomatoes.
    • Sprinkle with salt, pepper, and drizzle with olive oil (optional).
    • Enjoy as a light, flavorful snack!

  • Mushroom & Onion Stir-fry

    • Slice mushrooms and yellow onions.
    • Stir-fry in hot oil or butter with garlic.
    • Season with salt, pepper, and soy sauce. Cook until tender. 

  • Golden Beet & Apple Salad

    • Peel and slice golden beets and apples.
    • Toss with fresh greens and drizzle with olive oil and lemon juice.
    • Optional: Add feta cheese for extra flavor.

  • Tomato, Cucumber & Onion Salad

    • Slice tomatoes, cucumbers, and yellow onions.
    • Toss with olive oil, salt, pepper, and fresh herbs.
    • Let sit for 15 minutes to meld the flavors.

  • Roasted Golden Beets & Mushrooms

    • Cube golden beets and slice mushrooms.
    • Toss with olive oil, garlic, salt, and pepper.
    • Roast at 400°F for 20-25 minutes, until tender and golden.

  • Toasted Tomato and Cucumber Sandwich

    • Slice tomatoes and cucumbers.
    • Toast bread and spread butter, mayo, or cream cheese.
    • Layer cucumber and tomato slices, season with salt, pepper, and herbs.
    • Top with second slice of bread and enjoy!

Follow the steps above or you can substitute with what you have at home.

Click here and follow Health Canada’s food safety guidelines when following any suggested recipes, preserving canning, or dehydrating techniques.

March 3-7 Easy Ideas: Snacks, Meals & reducing waste

Snack Ideas:

Meal/Side Dish Ideas:

  • Apple Slices

    • Wash apple.
    • Slice into thin or thick pieces.
    • Serve with peanut butter or enjoy on its own.

  • Cantaloupe Cubes

    • Wash cantaloupe.
    • Cut cantaloupe in half and scoop out seeds.
    • Slice into cubes and enjoy.

  • Roasted Zucchini & Green Peppers

    • Preheat oven to 400°F.
    • Wash zucchini and green peppers
    • Slice zucchini and green peppers.
    • Toss with oil or melted butter salt, and pepper.
    • Roast for 20 minutes, flipping halfway through.

  • Garlic Mashed Potatoes

    • Wash potatoes
    • Peel (optional) and chop potatoes.
    • Boil until tender, about 15-20 minutes.
    • Mash or blend potatoes and add with garlic, butter, and a splash of milk (optional).

Click here and follow Health Canada’s food safety guidelines when following any suggested recipes, preserving, canning, or dehydrating techniques.

February 24-28 Easy Ideas: Snacks, Meals & reducing waste

Side Dishes

Side Dishes

  1. Garlic Roasted Green Beans

    • Preheat the oven to 400°F.
    • Toss green beans with olive oil or butter and minced garlic.
    • Season with salt and pepper.
    • Roast for 15-20 minutes, shaking halfway through.

  2. Carrot & Orange Salad

    • Peel and slice carrots into thin rounds.
    • Peel and segment oranges, removing seeds.
    • Toss together with a light drizzle of honey or olive oil or any dressing for a refreshing snack.

  3. Tomato & Garlic Bruschetta

    • Dice tomatoes and garlic.
    • Mix with olive oil, salt, pepper, and fresh basil (optional)
    • Serve on toasted bread slices as a quick, fresh snack.

  • Garlic Mashed Potatoes

    • Boil peeled potatoes until tender.
    • Mash with garlic, butter or margarine (optional), salt, and pepper.
    • Add a splash of milk for creaminess (optional)

  • Carrot and Green Bean Stir-fry

    • Slice carrots into thin matchsticks.
    • Heat oil in a pan and stir-fry carrots and green beans.
    • Add minced garlic and season with (soy sauce, oil, butter) and pepper.

  • Tomato & Potato Bake

    • Slice potatoes and tomatoes.
    • Layer in a baking dish, alternating the slices.
    • Drizzle with oil, garlic, salt, and pepper.
    • Bake at 375°F for 30-35 minutes.

Click here and follow Health Canada’s food safety guidelines when following any suggested recipes, preserving, canning, or dehydrating techniques.

February 17-21 Easy Ideas: Snacks, Meals & reducing waste

Snacks: Blueberries

Snacks: Sliced Cucumbers

Blueberries are a tasty and healthy snack. Here’s how to prepare them:

  1. Wash First – Rinse blueberries under cool running water to remove dirt and pesticides. Use a strainer or a bowl of water.
  2. Eat as They Are – Blueberries are ready to eat—just grab a handful and enjoy!
  3. or Add to Other Foods – Try blueberries with yogurt, cereal, nuts, granola, a smoothie, or oatmeal.
  4. Store Correctly – Keep unwashed blueberries in the fridge. Wash only what you need to keep them fresh longer.

Now you’re ready to enjoy a simple, healthy snack!

Cucumbers are a refreshing and healthy snack. Here’s how to prepare them:

  1. Wash First – Rinse the cucumber under cool running water and gently scrub the skin with your hands or a vegetable brush.
  2. Slice or Peel (Optional) – You can eat the skin or peel it off with a vegetable peeler if preferred.
  3. Cut Into Pieces – Slice into rounds, sticks, or cubes, depending on how you like to eat them.
  4. Pair with Other Foods – Enjoy as is or dip in ranch,  hummus, dip, salt & pepper, or add to a salad.

Now you’re ready to enjoy a crisp and tasty snack!

Meals: Sandwich or Wrap

Meal-Side Dish: Oven Roasted Sweet Potato Chips or Fries

How to Make a Toasted Tomato, Lettuce, and Cucumber Sandwich

A fresh and crunchy sandwich that’s easy to make!

  1. Toast the Bread – Lightly toast two slices of bread until golden brown.
  2. Wash & Slice – Rinse the tomato, lettuce, and cucumber. Slice the tomato and cucumber into thin rounds.
  3. Layer the Ingredients – Place lettuce on one slice of bread, then add tomato and cucumber slices.
  4. Add Extras (Optional) – Spread mayo, mustard, or a favourite dressing for extra flavour or you can add a little salt or pepper.
  5. Assemble & Enjoy – Place the second slice of bread on top, press gently, and enjoy your sandwich!

How to Make a Tomato, Lettuce, and Cucumber Wrap

A fresh and easy wrap packed with crunch!

  1. Prepare the Wrap – Use a wrap or flatbread as the base.
  2. Wash & Chop – Rinse the tomato, lettuce, and cucumber. Chop them into small pieces.
  3. Add Ingredients – Spread lettuce over the tortilla, then add chopped tomato and cucumber.
  4. Add Extras (Optional) – Drizzle with dressing or add shredded cheese for more flavour.
  5. Wrap & Enjoy – Fold in the sides, roll it up tightly, and enjoy your fresh wrap!

How to Make Oven-Roasted Sweet Potato Chips or Fries

A crispy and healthy snack or side dish!

  1. Preheat the Oven – Set to 400°F (200°C).
  2. Wash & Slice – Rinse the sweet potato, then slice into thin rounds for chips or strips for fries.
  3. Season – Toss with a little oil (or use alternatives like melted butter, or broth for a lighter option). Add salt and seasonings like pepper, garlic powder, or paprika or whatever seasonings you might have.
  4. Bake – Spread in a single layer on a baking sheet. Bake for 20-25 minutes, flipping halfway through.
  5. Enjoy – Let cool slightly and enjoy crispy sweet potato chips or fries!

Meals-Side Salad:

Extras - Reducing Waste

How to Make a Simple Garden Salad

A fresh and easy salad you can customize!

  1. Wash & Prep – Rinse the lettuce, tomatoes, and cucumber under cool running water.
  2. Chop & Slice – Tear the lettuce into bite-sized pieces, chop the tomatoes, and slice the cucumber.
  3. Mix Together – Add everything to a large bowl.
  4. Customize (Optional) – Add any other vegetables or proteins you have at home, like carrots, bell peppers, cheese, nuts, chicken, or beans.
  5. Dress & Enjoy – Toss with your favourite dressing, leave it as is or add salt and pepper  and enjoy a fresh, homemade salad!

Purchasing a Mobile Food Market basket can be an adventure—especially when you’re unsure how to use all the items! In addition to our snack and meal ideas, consider ways to save extra food for later. 

Can Be Frozen:

    • Blueberries
  • Tomatoes
  • Sweet Potatoes (blanched or mashed)

Can Be Canned:

  • Tomatoes (whole, diced, crushed, or as sauce)
  • Cucumbers (as pickles)
  • Sweet Potatoes (cubed, pressure canned)

Can Be Dehydrated:

  • Blueberries
  • Romaine Lettuce (for powder)
  • Tomatoes (sliced or powdered)
  • Cucumbers (as chips)
  • Sweet Potatoes (sliced or grated)

Click here to learn more about food preserving.

Click here and follow Health Canada’s food safety guidelines when following any suggested recipes, preserving, canning, or dehydrating techniques.

February 10-14 Easy Ideas: Snacks, Meals & reducing waste

Snacks: Apples

Snacks: Peppers

Apples are a sweet, crunchy, and easy-to-prepare fruit. Here’s how to cut them:

  1. Wash the apple under running water and dry it.
  2. Place the apple on a cutting board with the stem facing up.
  3. Cut the apple in half from top to bottom.
  4. Slice each half in half again to make quarters.
  5. Remove the core by cutting out the seeds and tough center from each quarter.
  6. Slice or chop as needed:
    • Thin or thick slices for snacking, dipping, or sandwiches.
    • Small cubes for adding to salads, yogurt, or oatmeal.

For best freshness, store cut apples in an airtight container and use lemon juice or salt water to prevent browning.

  • Salt Water: Soak apple slices in a mixture of ⅓ teaspoon of salt per cup of water for 8–10 minutes, then rinse and dry.
  • Lemon Juice: Squeeze a little lemon juice over the slices to slow down browning.

Peppers are a crunchy, colorful, and nutritious addition to snacks and meals. Here’s an easy way to cut them:

  1. Wash the pepper under running water and dry it with a towel.
  2. Remove the stem by slicing off the top.
  3. Cut the pepper in half from top to bottom.
  4. Scoop out the seeds and white parts using a knife or your hands.
  5. Slice into strips for dipping or stir-fries, or chop into small pieces for salads, omelets, or pasta dishes.

Store cut peppers in an airtight container in the fridge to keep them fresh!

Meals: Zucchini Noodles

Meals: Vegetable Stir Fry

Zucchini noodles, or “zoodles,” are a great low-carb alternative to pasta. Here’s how to cut and prepare them:

1. Wash and Prep

  • Rinse the zucchini under running water and dry it with a towel.
  • Trim off both ends with a sharp knife.

2. Choose Your Cutting Method

  • Spiralizer (Easiest & Best for Long Noodles): Insert the zucchini into the spiralizer and turn it to create long, curly noodles.
  • Julienne Peeler: Drag the peeler down the length of the zucchini to make thin, noodle-like strips.
  • Knife Method: Cut the zucchini in half lengthwise, then slice each half into thin strips.

3. Cooking Options

  • Raw: Use fresh zoodles in salads or cold pasta dishes.
  • Sautéed: Cook in a pan with a little olive oil for 2–3 minutes until just tender.
  • Boiled: Drop into boiling water for 1 minute, then drain immediately.

Avoid overcooking to keep the noodles from becoming mushy. Enjoy with your favorite sauce or toppings!

A stir-fry is a quick and flavorful way to enjoy a mix of fresh vegetables. Try this combination using zucchini, beets, onions, bell peppers, and lime!

Ingredients:

  • 1 zucchini, sliced thick pieces
  • 1 apple, thinly sliced
  • 1 beet, peeled and cut into thin pieces
  • 1 small onion, sliced into strips
  • 1 bell pepper, sliced into strips
  • Juice of 1 lime (squeeze juice from lime)
  • 1–2 tbsp oil (olive, sesame, or vegetable or you can substitute with any oil or butter)
  • 1 tbsp soy sauce or any thin sauce
  • ½ tsp garlic (optional)
  • ½ tsp ginger or any season or spice you have (optional)
  • ½ tsp honey, maple syrup, molasses or a pinch of sugar  (optional, for sweetness)

Instructions:

  1. Heat the oil or butter in a large pan or wok over medium-high heat.
  2. Add the onions and beets first, since they take longer to cook. Stir-fry for 3–4 minutes.
  3. Add the zucchini and bell peppers, cooking for another 3 minutes until slightly tender.
  4. Toss in the apple slices and cook for 1–2 minutes. They should stay slightly crisp.
  5. Season with garlic, ginger, soy sauce, and lime juice, stirring well to coat everything.
  6. Taste and adjust flavours, adding a bit of honey, maple syrup or sugar if you like a hint of sweetness.
  7. Serve hot, on its own or over rice, quinoa, or noodles or eat it as is.

This stir-fry is a great balance of sweet, savory, and tangy flavours—perfect for a quick and healthy meal!

Meals: Roasted Beets Recipe

Extras - Reducing Waste

Roasted beets are naturally sweet, tender, and a great addition to any meal. Here’s an easy way to prepare them, along with some substitute options!

Ingredients:

  • 3–4 medium beets
  • 1–2 tbsp oil (olive oil, or substitute with melted butter, coconut oil, or vegetable broth for an oil-free option)
  • ½ tsp salt
  • ¼ tsp black pepper (optional)
  • 1 tsp balsamic vinegar or lemon juice (or substitute with apple cider vinegar, lime juice, orange juice, or a little maple syrup for sweetness)

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Wash and peel the beets (or leave the skin on and peel after roasting).
  3. Cut the beets into wedges or cubes for faster roasting.
  4. Toss with oil (or substitute) and seasonings in a bowl until evenly coated.
  5. Spread on a baking sheet in a single layer.
  6. Roast for 30–40 minutes, stirring halfway through, until tender and slightly caramelized.
  7. Drizzle with balsamic vinegar, lemon juice, or a substitute before serving for added flavor.

Serving Ideas:

  • Enjoy as a side dish, in salads, or on grain bowls.
  • Toss with nuts, goat cheese, or fresh herbs for extra flavor.

This flexible recipe makes it easy to enjoy roasted beets with whatever ingredients you have on hand!

Purchasing a Mobile Food Market basket can be an adventure—especially when you’re unsure how to use all the items! In addition to our snack and meal ideas, consider ways to save extra food for later. With food costs rising, preserving what you have helps reduce waste and makes meal prep easier when ingredients are ready to use.

If you have extra apples, zucchini, beets, onions, bell peppers, or limes, try these storage methods:

  • Freezing: Chop and freeze in airtight containers. Blanching (quick boiling) helps retain texture for veggies like zucchini and beets.
  • Canning: Pickle beets, onions, or zucchini in vinegar, or make applesauce. Process in a hot water bath for safe storage.
  • Dehydrating: Slice and dry in a dehydrator or low-temperature oven for long-term storage—great for making chips or powders!

Click here for detailed step-by-step instruction.

Click here and follow Health Canada’s food safety guidelines.