Atlantic Superstore

Start your day right with this hearty quesadilla, perfect for a weekend breakfast. Chili powder is a mixture of chilies, cloves, coriander, cumin and oregano, and is not particularly spicy.

A perfect meal for a small dinner party. Don’t make the cut through the tenderloin too deep - the idea is to get an even thickness when you open it up, so you do not need to pound the meat flat before rolling.

Beans and lime juice give this soup a south of the border feel. You can use fresh or canned plum tomatoes. Serve with cornbread, whole grain tortillas or other whole grain bread.

Taking less than 15 minutes from start to finish, this quesadilla is perfect after a late night at work.

This makes a great breakfast time treat for kids who’ve been extra-specially cooperative! A sprinkling of chocolate chips gets anyone’s day off to a good start, without adding that much fat. Substitute your favourite yogurt flavour.

If you’ve never tried bulgur before, this vegetarian stuffed pepper is a perfect place to start. Whole wheat berries that have been steamed, dried and crushed, bulgur is high in fibre, B vitamins and iron.

This hearty, family-pleasing meal is a Tex-Mex lover’s delight. Use 1-3/4 cups (425 mL) of whatever PC salsa you have on hand; you could also add 1 can of drained corn in with the beans.

Fall flavours of squash, sage and corn make this a wonderful cold weather meal. Pancetta gives this hearty vegetable chowder a lift.

Quinoa is the it grain! Higher in protein and lower in carbohydrates than other grains, it is a nutritious addition to your diet. In this restaurant-worthy barbecued salad, it’s paired with grilled beef and veggies.

Maximize your summer evenings with this no-cook family-sized dinner salad, ready in 20 minutes.

This family-friendly curry has a perfect mix of sweetness and spice. Make it milder by using mild curry powder, spicier by using hot. PC Frozen Brown Rice makes a perfect accompaniment.

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Keep your healthy eating resolutions with this savoury single crust pie! It has 40% less fat than our PC Deep Dish Chicken Pie, and 54% less sodium. Brush the rim of the baking pan with beaten egg to ensure the pastry sticks to the pan.

Burritos are a great way to stretch a pound of meat to feed 6, avoiding extra fat and calories. Good for the waistline and the wallet, too!

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.

Korma is a creamy, nut-based mild curry sauce. You could spend hours making it from scratch, or just open a bottle of PC’s korma sauce! Squash and chick peas make a hearty dish, perfect for vegetarians.

Current research indicates that diets low in saturated fat and cholesterol which include 25 grams of soy protein a day may reduce the risk of heart disease. This meal-in-a glass shake provides 14 g of soy protein.

This delicious terrine has a truffle-like texture and taste, but is simpler to make than truffles. Rather than cutting into slices, you can omit the strawberry sauce, roll the chilled mixture into balls and dust with cocoa powder to serve in paper cups.

Serve leftover hummus another day with PC Blue Menu tortilla chips or vegetables for dipping.
Chunky Hummus Vegetable Wrap is first wrap on far left in picture.

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If you have a coffee grinder, grind the flaxseeds in it in batches. You may want to keep a coffee grinder just for grinding seeds and nuts.

Evaporated milk adds wonderful creaminess, as well as making this low fat soup a good source of calcium with 260 mg per serving.

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

Don’t be put off by “creamy”- this soup isn’t heavy or thick like a traditional cream soup. Its refreshing orange twist accentuates the pure tomato flavour.

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.

If late night snacking is your dietary downfall, try these for a healthful change. High in fibre and low in sodium, they make a tasty satisfying snack.

The combination of creamy yogurt, rich Manuka honey and crunchy granola is a treat the entire family will love. Allowing the mango to rest at room temperature makes it easier to chop.

No one will believe these beans started in a can! Check at the recommended time; opening the lid releases heat and can lengthen cooking time.

Make home-made granola on Sunday to enjoy all week. Flax is a wonderful source of omega-3 polyunsaturated fat, beneficial to coronary health and brain development. Substitute your favourite nut if desired, such as pecans or walnuts.

A quick, economical dish with tons of flavour. Many quesadillas are grilled or pan-fried, but it’s much easier to bake them. Olé!

Flavourful pasta sauce and salsa are your short cuts to this family-friendly vegetarian chili.

Broccoli is a nutritional powerhouse- it offers fibre, calcium, vitamins and phytochemicals. One bunch of broccoli is made up of several heads; one head is one individual stem plus its crown. You only need one head for this recipe.

Most kids like edamame, even those who wouldn’t touch a canned soybean.

Madras is a spicy curry sauce from southern India containing tomato, onion and coconut. We’ve tossed it with lentils and roasted eggplant to make a fabulous vegetarian dish that’s very high in fibre.

This makes enough for a crowd, or enough for leftovers- always a good thing in a busy family! Not too spicy, so everyone can enjoy it. Serve with PC Louisiana Hot Sauce, so the spice fans can customize their bowls.

This hearty main dish has a touch of Mexican flair and makes quinoa a little more fun for the family. It will serve 6 as a side dish.

A tartine is a French open-faced sandwich, especially one with fancy toppings.

This first course soup packs a fibre punch due to the navy beans. Don’t forget to drain the beans after cooking them or the soup will be watery. Serve with hearty wholegrain bread and some crudités to turn it into a main course. Never salt the water when cooking dried beans, or the beans will not fully soften.

The warm green beans will soften the fennel and red pepper in this main course salad with residual heat, making their texture more yielding.

Finding it hard to get the kids to eat green vegetables? Try hiding them in plain sight in this breakfast sandwich- they may like green eggs and ham.

Portobello caps have a wonderfully meaty texture when grilled, making this a wonderful main course alternative if you’re trying to eat meatless occasionally. If you have extra time, let the caps marinate in the vinegar a while before grilling; if you’re pressed for time, you can grill them right away.

We even grilled the romaine lettuce in this tasty grilled version of a chicken Caesar salad! If you find your onions often fall through the grate when grilling, try this tip: before placing them on the grill, skewer each slice with a wooden toothpick.

Serve this high-fibre salad warm or at room temperature. Delicious with lamb or grilled fish.

There’s no need to feel guilty about indulging in this creamy pasta dressed with our fat free Greek yogurt

This twist on a deli classic offers a less fatty option than a traditional Reuben sandwich. If you don’t have a panini press, crisp in a non-stick frying pan over medium heat just like a grilled cheese.

Our grain side dish makes a substantial wrap, hearty enough to serve as a dinner entrée. Pack leftover sandwiches for lunch the next day.

Edamame, grains and cheese ensure this unusual and refreshing salad has a main course level of protein.

This rib-sticking dish is cold weather food at its best. Lentils contain lutein, which has been found to protect against macular degeneration, a leading cause of blindness.

A delicious and filling pasta dish, which you can have on the table in about a half-hour. This packs a fibre punch, thanks to the whole wheat pasta and the veggies.

This healthy vegetarian chili is sure to satisfy thanks to quinoa which is a complete source of protein. Seed the jalapeno first if you like a milder chili; leave the seeds in if you like things hot.

Cooking the oats in milk makes this oatmeal ultra-creamy.

Herb and roasted garlic flavours give a lift to this warming soup. A perfect accompaniment to roasted poultry, or add bread and salad for a simple meal.