Flavourful dishes inspired by Canada’s new food guide that you can cook in your Instant PotFlavourful dishes inspired by Canada’s new food guide that you can cook in your Instant PotFlavourful dishes inspired by Canada’s new food guide that you can cook i

Last month, Canada's New Food Guide was released, which is not too shocking: eat more vegetables, cool down on meat, use less salt, and (surprise)
Drinking juice is not the same as eating a piece of fruit.
Most of us already know which foods are nutritious, but keeping the food excited while avoiding a grain bowl crash can be a challenge.
Fortunately, food around the world is already good at using spices to maximize taste without relying on salt, doing wonderful things with meat-free protein, making the most of natural sugar in vegetables, make them really popular.
Most importantly, these hearty and comfortable dishes are perfect for this cold winter, enough for a small group of people to stay in for the whole weekend.
We even prepared stew and brown rice recipes for those who like instant pots.
StewA salad or smoothie instant pot beef tail and vegetable stew is not the only way to incorporate more vegetables into your diet.
Slow in winter
Cooking rich root vegetables and tough green vegetables is a great way for those who don't like the bitter taste of green leafy vegetables or feel that some vegetables are too difficult.
Inspired by Caribbean cooking, this dish is usually slow to Cook
Cook green vegetables with a large amount of aromatic compounds to inject flavor and tender the leaves.
Oxtail is also a common ingredient in Caribbean cooking, and while it releases a lot of fat while cooking, it can shell before serving, or better, refrigerate the stew overnight, so that the fat will rise to the top and set, so that it is easy to scoop out. 2 tbsp (30 mL)
2 yellow onions in vegetable or rape oil, 4 chopped garlic, 8 small branches, and 2 tablespoons of stems (30 mL)
1 teaspoon of chopped fresh ginger (5 mL)
3 lbs per freshly ground black pepper, spice and kosher
Add beef soup/4 cups (60 mL)
Tomato paste1 tablespoon (15 mL)
Mild curry powder 1 crushed Scottish Hood pepper 2 red peppers, about in chop3-
Carrot size, cut into 1/2-inch (1. 3 cm)
Add oil, onions, garlic, Baili, ginger, black pepper, salt and spices to the cooking room.
Turn on the Saute function and cook the onions until they start to soften for about 5 minutes.
Add the oxtail for about 10 to 15 minutes until the whole body turns brown.
If the pot is too small, the brown tail in batches.
Turn off the instant cooker.
Transfer the tail and onion to the bowl for standby.
Add broth, tomato sauce, curry powder and Scottish pepper and stir to the cooking room.
Scrape the brown part from the bottom of the pan with a wooden spoon.
Add sweet peppers, carrots and feather jackets.
Send the tail and onions back to the cooking room.
Place the lid on top, flip to seal mode and set cooking manually for 30 minutes under high pressure.
Natural pressure release is allowed.
Use a spoon to skim the top fat if needed.
Taste and adjust the seasoning as needed.
Turn to the serving pot and serve immediately.
4 to 6 copies.
Jamaican quick pot
Red rice and peas are people from snack white rice and white rice, and it's hard for me to incorporate brown rice into my diet, because I found that its rich nut flavor and crispy texture overwhelmed the delicate dishes such as steamed fish or tofu.
But the bold taste of Jamaican cooking
Ginger, coconut milk, Scottish peppers, spices and garlic
Praise the nuts for their good taste.
I prefer brown rice cooked in softer places, so I use longer cooking time and more liquid, but if you like harder texture, place the Instant Pot for 20 minutes1 tbsp (15 mL)
1 yellow onion, 2 garlic, 1 teaspoon of vegetable or vegetable oil (5 mL)
1/2 teaspoon of chopped fresh ginger leaves (2 mL)
1/2 cups of spices and Jewish food per cup (125 mL)
2 cups of coconut milk (500 mL)no salt-
Add chicken crushed Scottish bonnet pepper 1 (250 mL)
Put each portion of brown rice and canned red beans, rinsedKosher salt and pepper into the cup, use the frying function in the Instant Pot, hot oil tasting in the cooking room.
Onion, garlic, ginger, thyme, passion fruit and salt.
Continue cooking until the scent is strong and the onion starts to soften for about 5 minutes.
Add coconut milk, broth and Scottish pepper.
Stir rice with beans.
Replace the lid and set the switch to seal mode.
Manually cook for 25 minutes under high pressure.
Natural pressure release is allowed.
Rice and beans.
Season with salt and pepper.
Sit for 10 minutes before serving.
4 to 6 copies.
French lentils stewed with kale and pancettainating plants
Protein doesn't mean you have to stop eating meat completely.
Using a small amount of pancetta in this dish will make everything salty (
Satisfy the appetite of meat).
As with the balance of protein, vegetables and grains recommended by the Food Guide, a dish requires a balance of taste. A light lemon-
Mustard seasoning adds bright acidity
Soil for lentils and vegetables.
As it is, or with one or two slices of whole wheat bread.
If you can't find French (Also called Puy)
Lentils, instead of brown lentils. 3 tbsp (15 mL)
Olive oil 4 cloves1 teaspoon of garlic (5 mL)
Jewish salt1/2 cups (125 mL)
Chopped leek dishes, white and light green sections, cut into 1/4 scallions, peeled and cut, thin cut 8 large button mushrooms, cut 1 large bundle of cabbage, remove about torn1 cups of stems and leaves (250 mL)
1/2 cup of French lentils or brown lentils (625 mL)no salt-
Add 1 tablespoon of chicken broth juice with 1/2 lemonade (15 mL)
Add oil, garlic and 1/2 teaspoons to a large pot (2 mL)salt.
Heat the oil with medium heat.
Join pancetta and cook for 5 minutes or until it turns yellow a little.
Add leeks, European radishes, scallions and mushrooms.
Stir for about 10 minutes to soften the vegetables and boil water with mushrooms.
Add kale and stir for about 8 to 10 minutes and kale will tender and wither.
Turn to serve and put it aside.
Add lentils, chicken soup and the remaining 1/2 teaspoons to the same pot (2 mL)salt. Stir. Cover.
Turn the heat to high and boil.
Reduce the heat to medium
Cook low until tender for about 25 minutes.
Stir the cooked lentils into a vegetable mixture.
In a small bowl, stir together lemon juice, Dijon and black pepper.
Season with lentils, one tablespoon at a time, and taste. Serve warm.
4 to 6 copies.
The new food guide emphasizes reducing daily sodium intake.
To add flavor without adding salt, please see Indian cooking, Indian cooking has been perfectly used for centuries with warm, hot and fragrant spices and herbs to make every meal
This curry combines classic okra with eggplant curry and a popular hummus Curry called chana masala. 1 tsp (5 mL)
1/2 teaspoons per whole cumin and coriander (2 mL)
Seeds of black pepper and fennel (45 mL)
1 tablespoon chopped garlic clove (15 mL)
1/2 teaspoon of chopped fresh gingerbread (2 mL)
Jewish scallions, 1/2-pound okra, cut stems and cut in half on bias2 large Chinese eggplant, cut into thick slices2 teaspoons (10 mL)
Each ground ginger and garam masala1 Thai pepper, the seeds taken out and minced1-19 oz (540 mL)
Hummus, drainage and cleaning 2-28 oz (796 mL)
Canned diced yogurt for decoration (optional)
Warm naan, served in a small pot
Low heat, roasted cumin, coriander, pepper and fennel seeds until fragrant, be careful not to burn and toss the pan constantly for about 1 to 3 minutes.
Use a mortar, stle or spice grinder to remove and fine grind from high temperatures. Set aside.
Add 2 tablespoons to the large frying pan (30 mL)
Oil, garlic, ginger, salt and scallions.
Heat to medium temperaturehigh. Add okra.
It will take about 8 to 10 minutes until okra becomes soft and yellow.
Transfer everything to a big pot.
Add the remaining 1 tbsp using the same frying pan (15 mL)oil.
Heat to medium temperature.
Fried eggplant for about 8 to 10 minutes until soft and yellow on both sides.
Transfer to a pan containing okra.
Add ginger, Garland masala, peppers, chickpeas and tomatoes.
Cooked to medium-high heat.
Turn the heat down to medium-
Slow fire with low fire, Stir occasionally, be careful not to break the okra.
Continue to cook for 20 minutes or until the curry thickens to the desired consistency.
If you use it, immediately match a set of yogurt and naan on it.
Liu Karon is a star food writer based in Toronto.
Follow him on Twitter: @ karonliuKaron Liu is a celebrity food writer based in Toronto.
Follow him on Twitter: @ karonliu Canada released a new food guide last month, which is not too shocking: eat more vegetables, cool down on meat and use less saltsurprise)
Drinking juice is not the same as eating a piece of fruit.
Most of us already know which foods are nutritious, but keeping the food excited while avoiding a grain bowl crash can be a challenge.
Fortunately, food around the world is already good at using spices to maximize taste without relying on salt, doing wonderful things with meat-free protein, making the most of natural sugar in vegetables, make them really popular.
Most importantly, these hearty and comfortable dishes are perfect for this cold winter, enough for a small group of people to stay in for the whole weekend.
We even prepared stew and brown rice recipes for those who like instant pots.
StewA salad or smoothie instant pot beef tail and vegetable stew is not the only way to incorporate more vegetables into your diet.
Slow in winter
Cooking rich root vegetables and tough green vegetables is a great way for those who don't like the bitter taste of green leafy vegetables or feel that some vegetables are too difficult.
Inspired by Caribbean cooking, this dish is usually slow to Cook
Cook green vegetables with a large amount of aromatic compounds to inject flavor and tender the leaves.
Oxtail is also a common ingredient in Caribbean cooking, and while it releases a lot of fat while cooking, it can shell before serving, or better, refrigerate the stew overnight, so that the fat will rise to the top and set, so that it is easy to scoop out. 2 tbsp (30 mL)
2 yellow onions in vegetable or rape oil, 4 chopped garlic, 8 small branches, and 2 tablespoons of stems (30 mL)
1 teaspoon of chopped fresh ginger (5 mL)
3 lbs per freshly ground black pepper, spice and kosher
Add beef soup/4 cups (60 mL)
Tomato paste1 tablespoon (15 mL)
Mild curry powder 1 crushed Scottish Hood pepper 2 red peppers, about in chop3-
Carrot size, cut into 1/2-inch (1. 3 cm)
Add oil, onions, garlic, Baili, ginger, black pepper, salt and spices to the cooking room.
Turn on the Saute function and cook the onions until they start to soften for about 5 minutes.
Add the oxtail for about 10 to 15 minutes until the whole body turns brown.
If the pot is too small, the brown tail in batches.
Turn off the instant cooker.
Transfer the tail and onion to the bowl for standby.
Add broth, tomato sauce, curry powder and Scottish pepper and stir to the cooking room.
Scrape the brown part from the bottom of the pan with a wooden spoon.
Add sweet peppers, carrots and feather jackets.
Send the tail and onions back to the cooking room.
Place the lid on top, flip to seal mode and set cooking manually for 30 minutes under high pressure.
Natural pressure release is allowed.
Use a spoon to skim the top fat if needed.
Taste and adjust the seasoning as needed.
Turn to the serving pot and serve immediately.
4 to 6 copies.
Jamaican quick pot
Red rice and peas are people from snack white rice and white rice, and it's hard for me to incorporate brown rice into my diet, because I found that its rich nut flavor and crispy texture overwhelmed the delicate dishes such as steamed fish or tofu.
But the bold taste of Jamaican cooking
Ginger, coconut milk, Scottish peppers, spices and garlic
Praise the nuts for their good taste.
I prefer brown rice cooked in softer places, so I use longer cooking time and more liquid, but if you like harder texture, place the Instant Pot for 20 minutes1 tbsp (15 mL)
1 yellow onion, 2 garlic, 1 teaspoon of vegetable or vegetable oil (5 mL)
1/2 teaspoon of chopped fresh ginger leaves (2 mL)
1/2 cups of spices and Jewish food per cup (125 mL)
2 cups of coconut milk (500 mL)no salt-
Add chicken crushed Scottish bonnet pepper 1 (250 mL)
Put each portion of brown rice and canned red beans, rinsedKosher salt and pepper into the cup, use the frying function in the Instant Pot, hot oil tasting in the cooking room.
Onion, garlic, ginger, thyme, passion fruit and salt.
Continue cooking until the scent is strong and the onion starts to soften for about 5 minutes.
Add coconut milk, broth and Scottish pepper.
Stir rice with beans.
Replace the lid and set the switch to seal mode.
Manually cook for 25 minutes under high pressure.
Natural pressure release is allowed.
Rice and beans.
Season with salt and pepper.
Sit for 10 minutes before serving.
4 to 6 copies.
French lentils stewed with kale and pancettainating plants
Protein doesn't mean you have to stop eating meat completely.
Using a small amount of pancetta in this dish will make everything salty (
Satisfy the appetite of meat).
As with the balance of protein, vegetables and grains recommended by the Food Guide, a dish requires a balance of taste. A light lemon-
Mustard seasoning adds bright acidity
Soil for lentils and vegetables.
As it is, or with one or two slices of whole wheat bread.
If you can't find French (Also called Puy)
Lentils, instead of brown lentils. 3 tbsp (15 mL)
Olive oil 4 cloves1 teaspoon of garlic (5 mL)
Jewish salt1/2 cups (125 mL)
Chopped leek dishes, white and light green sections, cut into 1/4 scallions, peeled and cut, thin cut 8 large button mushrooms, cut 1 large bundle of cabbage, remove about torn1 cups of stems and leaves (250 mL)
1/2 cup of French lentils or brown lentils (625 mL)no salt-
Add 1 tablespoon of chicken broth juice with 1/2 lemonade (15 mL)
Add oil, garlic and 1/2 teaspoons to a large pot (2 mL)salt.
Heat the oil with medium heat.
Join pancetta and cook for 5 minutes or until it turns yellow a little.
Add leeks, European radishes, scallions and mushrooms.
Stir for about 10 minutes to soften the vegetables and boil water with mushrooms.
Add kale and stir for about 8 to 10 minutes and kale will tender and wither.
Turn to serve and put it aside.
Add lentils, chicken soup and the remaining 1/2 teaspoons to the same pot (2 mL)salt. Stir. Cover.
Turn the heat to high and boil.
Reduce the heat to medium
Cook low until tender for about 25 minutes.
Stir the cooked lentils into a vegetable mixture.
In a small bowl, stir together lemon juice, Dijon and black pepper.
Season with lentils, one tablespoon at a time, and taste. Serve warm.
4 to 6 copies.
The new food guide emphasizes reducing daily sodium intake.
To add flavor without adding salt, please see Indian cooking, Indian cooking has been perfectly used for centuries with warm, hot and fragrant spices and herbs to make every meal
This curry combines classic okra with eggplant curry and a popular hummus Curry called chana masala. 1 tsp (5 mL)
1/2 teaspoons per whole cumin and coriander (2 mL)
Seeds of black pepper and fennel (45 mL)
1 tablespoon chopped garlic clove (15 mL)
1/2 teaspoon of chopped fresh gingerbread (2 mL)
Jewish scallions, 1/2-pound okra, cut stems and cut in half on bias2 large Chinese eggplant, cut into thick slices2 teaspoons (10 mL)
Each ground ginger and garam masala1 Thai pepper, the seeds taken out and minced1-19 oz (540 mL)
Hummus, drainage and cleaning 2-28 oz (796 mL)
Canned diced yogurt for decoration (optional)
Warm naan, served in a small pot
Low heat, roasted cumin, coriander, pepper and fennel seeds until fragrant, be careful not to burn and toss the pan constantly for about 1 to 3 minutes.
Use a mortar, stle or spice grinder to remove and fine grind from high temperatures. Set aside.
Add 2 tablespoons to the large frying pan (30 mL)
Oil, garlic, ginger, salt and scallions.
Heat to medium temperaturehigh. Add okra.
It will take about 8 to 10 minutes until okra becomes soft and yellow.
Transfer everything to a big pot.
Add the remaining 1 tbsp using the same frying pan (15 mL)oil.
Heat to medium temperature.
Fried eggplant for about 8 to 10 minutes until soft and yellow on both sides.
Transfer to a pan containing okra.
Add ginger, Garland masala, peppers, chickpeas and tomatoes.
Cooked to medium-high heat.
Turn the heat down to medium-
Slow fire with low fire, Stir occasionally, be careful not to break the okra.
Continue to cook for 20 minutes or until the curry thickens to the desired consistency.
If you use it, immediately match a set of yogurt and naan on it.
Liu Karon is a star food writer based in Toronto.
Follow him on Twitter: @ karonliuKaron Liu is a celebrity food writer based in Toronto.
Follow him on Twitter: @ karonliu Canada released a new food guide last month, which is not too shocking: eat more vegetables, cool down on meat and use less saltsurprise)
Drinking juice is not the same as eating a piece of fruit.
Most of us already know which foods are nutritious, but keeping the food excited while avoiding a grain bowl crash can be a challenge.
Fortunately, food around the world is already good at using spices to maximize taste without relying on salt, doing wonderful things with meat-free protein, making the most of natural sugar in vegetables, make them really popular.
Most importantly, these hearty and comfortable dishes are perfect for this cold winter, enough for a small group of people to stay in for the whole weekend.
We even prepared stew and brown rice recipes for those who like instant pots.
StewA salad or smoothie instant pot beef tail and vegetable stew is not the only way to incorporate more vegetables into your diet.
Slow in winter
Cooking rich root vegetables and tough green vegetables is a great way for those who don't like the bitter taste of green leafy vegetables or feel that some vegetables are too difficult.
Inspired by Caribbean cooking, this dish is usually slow to Cook
Cook green vegetables with a large amount of aromatic compounds to inject flavor and tender the leaves.
Oxtail is also a common ingredient in Caribbean cooking, and while it releases a lot of fat while cooking, it can shell before serving, or better, refrigerate the stew overnight, so that the fat will rise to the top and set, so that it is easy to scoop out. 2 tbsp (30 mL)
2 yellow onions in vegetable or rape oil, 4 chopped garlic, 8 small branches, and 2 tablespoons of stems (30 mL)
1 teaspoon of chopped fresh ginger (5 mL)
3 lbs per freshly ground black pepper, spice and kosher
Add beef soup/4 cups (60 mL)
Tomato paste1 tablespoon (15 mL)
Mild curry powder 1 crushed Scottish Hood pepper 2 red peppers, about in chop3-
Carrot size, cut into 1/2-inch (1. 3 cm)
Add oil, onions, garlic, Baili, ginger, black pepper, salt and spices to the cooking room.
Turn on the Saute function and cook the onions until they start to soften for about 5 minutes.
Add the oxtail for about 10 to 15 minutes until the whole body turns brown.
If the pot is too small, the brown tail in batches.
Turn off the instant cooker.
Transfer the tail and onion to the bowl for standby.
Add broth, tomato sauce, curry powder and Scottish pepper and stir to the cooking room.
Scrape the brown part from the bottom of the pan with a wooden spoon.
Add sweet peppers, carrots and feather jackets.
Send the tail and onions back to the cooking room.
Place the lid on top, flip to seal mode and set cooking manually for 30 minutes under high pressure.
Natural pressure release is allowed.
Use a spoon to skim the top fat if needed.
Taste and adjust the seasoning as needed.
Turn to the serving pot and serve immediately.
4 to 6 copies.
Jamaican quick pot
Red rice and peas are people from snack white rice and white rice, and it's hard for me to incorporate brown rice into my diet, because I found that its rich nut flavor and crispy texture overwhelmed the delicate dishes such as steamed fish or tofu.
But the bold taste of Jamaican cooking
Ginger, coconut milk, Scottish peppers, spices and garlic
Praise the nuts for their good taste.
I prefer brown rice cooked in softer places, so I use longer cooking time and more liquid, but if you like harder texture, place the Instant Pot for 20 minutes1 tbsp (15 mL)
1 yellow onion, 2 garlic, 1 teaspoon of vegetable or vegetable oil (5 mL)
1/2 teaspoon of chopped fresh ginger leaves (2 mL)
1/2 cups of spices and Jewish food per cup (125 mL)
2 cups of coconut milk (500 mL)no salt-
Add chicken crushed Scottish bonnet pepper 1 (250 mL)
Put each portion of brown rice and canned red beans, rinsedKosher salt and pepper into the cup, use the frying function in the Instant Pot, hot oil tasting in the cooking room.
Onion, garlic, ginger, thyme, passion fruit and salt.
Continue cooking until the scent is strong and the onion starts to soften for about 5 minutes.
Add coconut milk, broth and Scottish pepper.
Stir rice with beans.
Replace the lid and set the switch to seal mode.
Manually cook for 25 minutes under high pressure.
Natural pressure release is allowed.
Rice and beans.
Season with salt and pepper.
Sit for 10 minutes before serving.
4 to 6 copies.
French lentils stewed with kale and pancettainating plants
Protein doesn't mean you have to stop eating meat completely.
Using a small amount of pancetta in this dish will make everything salty (
Satisfy the appetite of meat).
As with the balance of protein, vegetables and grains recommended by the Food Guide, a dish requires a balance of taste. A light lemon-
Mustard seasoning adds bright acidity
Soil for lentils and vegetables.
As it is, or with one or two slices of whole wheat bread.
If you can't find French (Also called Puy)
Lentils, instead of brown lentils. 3 tbsp (15 mL)
Olive oil 4 cloves1 teaspoon of garlic (5 mL)
Jewish salt1/2 cups (125 mL)
Chopped leek dishes, white and light green sections, cut into 1/4 scallions, peeled and cut, thin cut 8 large button mushrooms, cut 1 large bundle of cabbage, remove about torn1 cups of stems and leaves (250 mL)
1/2 cup of French lentils or brown lentils (625 mL)no salt-
Add 1 tablespoon of chicken broth juice with 1/2 lemonade (15 mL)
Add oil, garlic and 1/2 teaspoons to a large pot (2 mL)salt.
Heat the oil with medium heat.
Join pancetta and cook for 5 minutes or until it turns yellow a little.
Add leeks, European radishes, scallions and mushrooms.
Stir for about 10 minutes to soften the vegetables and boil water with mushrooms.
Add kale and stir for about 8 to 10 minutes and kale will tender and wither.
Turn to serve and put it aside.
Add lentils, chicken soup and the remaining 1/2 teaspoons to the same pot (2 mL)salt. Stir. Cover.
Turn the heat to high and boil.
Reduce the heat to medium
Cook low until tender for about 25 minutes.
Stir the cooked lentils into a vegetable mixture.
In a small bowl, stir together lemon juice, Dijon and black pepper.
Season with lentils, one tablespoon at a time, and taste. Serve warm.
4 to 6 copies.
The new food guide emphasizes reducing daily sodium intake.
To add flavor without adding salt, please see Indian cooking, Indian cooking has been perfectly used for centuries with warm, hot and fragrant spices and herbs to make every meal
This curry combines classic okra with eggplant curry and a popular hummus Curry called chana masala. 1 tsp (5 mL)
1/2 teaspoons per whole cumin and coriander (2 mL)
Seeds of black pepper and fennel (45 mL)
1 tablespoon chopped garlic clove (15 mL)
1/2 teaspoon of chopped fresh gingerbread (2 mL)
Jewish scallions, 1/2-pound okra, cut stems and cut in half on bias2 large Chinese eggplant, cut into thick slices2 teaspoons (10 mL)
Each ground ginger and garam masala1 Thai pepper, the seeds taken out and minced1-19 oz (540 mL)
Hummus, drainage and cleaning 2-28 oz (796 mL)
Canned diced yogurt for decoration (optional)
Warm naan, served in a small pot
Low heat, roasted cumin, coriander, pepper and fennel seeds until fragrant, be careful not to burn and toss the pan constantly for about 1 to 3 minutes.
Use a mortar, stle or spice grinder to remove and fine grind from high temperatures. Set aside.
Add 2 tablespoons to the large frying pan (30 mL)
Oil, garlic, ginger, salt and scallions.
Heat to medium temperaturehigh. Add okra.
It will take about 8 to 10 minutes until okra becomes soft and yellow.
Transfer everything to a big pot.
Add the remaining 1 tbsp using the same frying pan (15 mL)oil.
Heat to medium temperature.
Fried eggplant for about 8 to 10 minutes until soft and yellow on both sides.
Transfer to a pan containing okra.
Add ginger, Garland masala, peppers, chickpeas and tomatoes.
Cooked to medium-high heat.
Turn the heat down to medium-
Slow fire with low fire, Stir occasionally, be careful not to break the okra.
Continue to cook for 20 minutes or until the curry thickens to the desired consistency.
If you use it, immediately match a set of yogurt and naan on it.
Liu Karon is a star food writer based in Toronto.
Follow him on Twitter: @ karonliuKaron Liu is a celebrity food writer based in Toronto.