Potato Pancakes
Serves 4

¾ cup (180 ml) finely mashed potatoes, cooled
¾ cup (180 ml) all-purpose flour
2 tsp (10 ml) VE Baking Powder
1 egg, beaten
½ cup (125 ml) milk
2 Tbsp (30 ml) corn syrup
½ tsp (2.5 ml) VE Ground Nutmeg
VE Sea Salt, to taste
1 Tbsp (15 ml) butter

1. Break up any lumps in the mashed potatoes and combine all ingredients, except butter, in a large bowl. Do not over mix.
2. Heat an Excalibur® coated frying pan to medium. Melt butter, pour in batter and cook pancakes until golden brown on both sides.
3. Serve pancakes for dessert with a sprinkling of VE Maple Spice Fruit Dip Mix and fresh or canned fruit.

Per serving: Calories 210, Fat 4.5 g (Saturated 2.5 g, Trans 0.1 g), Cholesterol 10 mg, Sodium 390 mg, Carbohydrates 36 g (Fibre 1 g, Sugars 8 g), Protein 6 g.

Broccoli with Lemon Butter Sauce
Serves 4

1 head broccoli, trimmed into small pieces
2 tsp (10 ml) VE Vegetable Seasoning
2 Tbsp (30 ml) lemon juice
2 Tbsp (30 ml) white wine
¼ cup (60 ml) butter
VE Sea Salt & VE Lemon Pepper, to taste

1. Cook broccoli in boiling salted water for 4 minutes or until tender crisp. Drain and set aside.
2. Heat a small Excalibur® coated frying pan to medium low. Combine remaining ingredients and heat until butter is melted. Pour warm sauce over broccoli and serve.

Per serving: Calories 170, Fat 12 g (Saturated 7 g, Trans 0.3 g), Cholesterol 30 mg, Sodium 190 mg, Carbohydrate 12 g (Fibre 4 g, Sugars 3 g), Protein 5 g.

Mulling Spice Carrots & Parsnips
Serves 4

1 – 2 tbsp VE Mulling Spices
2 cup water
2 large carrots, peeled and sliced into 1/2” thick rounds
2 large parsnips, peeled and sliced into 1/2” thick rounds
VE Seal Salt & VE White Pepper, to taste

Glazed Carrots with Pumpkin Pie Spice
Serves 4

4 - 6 large carrots, peeled and sliced into 1/4” (6 mm) thick rounds
2 cup (500 ml) water
2 Tbsp (30 ml) butter
1 - 2 Tbsp (15 - 30 ml) brown sugar
1 tsp (5 ml) VE Pumpkin Pie Spice

1. Place carrots and water into a small multi pot, cover and bring to a boil over high heat. Cook carrots until tender crisp. Drain.
2. Add butter, brown sugar and VE Pumpkin Pie Spice to carrots. Place over medium heat. While stirring, constantly cook until butter and sugar have melted and carrots are evenly glazed. Serve immediately.

Per serving: Calories 120, Fat 6 g (Saturated 3.5 g, Trans 0.2 g), Cholesterol
15 mg, Sodium 120 mg, Carbohydrate 18 g (Fibre 3 g, Sugars 12 g), Protein 1 g.

Roasted Acorn Squash
Serves 4

1 medium acorn squash, seeded and quartered, but not peeled
1 Tbsp (15 ml) vegetable oil
1 tsp (5 ml) VE Vegetable Seasoning
1 tsp (5 ml) VE Pumpkin Pie Spice
VE Sea Salt & VE Pepper, to taste

1. Preheat oven to 375° F (190° C).
2. Rub cut side of squash with vegetable oil and sprinkle with VE Vegetable Seasoning, VE Pumpkin Pie Spice and VE Sea Salt and VE Pepper.
3. Place prepared squash on a parchment-lined baking sheet and roast in oven for approximately 45 minutes, or until fork tender and pleasantly browned. Serve immediately.

Per serving: Calories 100, Fat 4 g (Saturated 0.5 g, Trans 0 g), Cholesterol 0 mg, Sodium 70 mg, Carbohydrate 18 g (Fibre 3 g, Sugars 4 g), Protein 1 g.

Minted Green Peas
Serves 4

1 - 8 oz (225 g) package frozen green peas
1 Tbsp (15 ml) butter
2 tsp (10 ml) VE Lemon Dilly Dip Mix
¼ tsp (1.25 ml) VE Mint
VE Sea Salt & White Pepper, to taste

1. Into a small multi pot of boiling salted water, pour frozen green peas. Cook until tender crisp. Drain.
2. Add butter, VE Lemon Dilly Dip Mix, and VE Mint to warm peas. Stir well and season with VE Sea Salt and VE White Pepper before serving.

Per serving: Calories 70, Fat 3 g (Saturated 2 g, Trans 0.1 g), Cholesterol 10 mg, Sodium 120 mg, Carbohydrate 8 g (Fibre 3 g, Sugars 3 g), Protein 3 g.

Herbed Lentil Cabbage Soup
Serves 4 to 6

Cabbage provides potassium, vitamin K, fibre and special pigments that help with cancer prevention. Lentils are a good source of lean protein, fibre and vitamin B complex.

2 tsp (10 ml) vegetable oil
1 large onion
6 cups (1.5 L) low sodium vegetable stock
1 1/2 cups (375 ml) shredded Savoy or other green cabbage
1 – 10 oz (284 ml) can lentils, drained and rinsed
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Pepper, to taste

1. Place a large multi pot over medium heat. Add vegetable oil, swirl pot and sauté onion until soft and aromatic, about 3 minutes.
2. Add vegetable stock and bring to a simmer. Reduce heat to medium low; add shredded cabbage and drained lentils. Stir and gently simmer for about 8 minutes or until cabbage is cooked tender crisp.
3. Sprinkle with VE Fines Herbes and season with VE Sea Salt and VE Pepper. Stir well and serve.

Per serving: Calories 170, Fat 4.5 g (Saturated 1 g, Trans 0 g),Cholesterol 0 mg, Sodium 1390 mg, Carbohydrate 17 g (Fibre 7 g, Sugars 5 g),Protein 14 g.

Green Beans with Toasted Almonds
Serves 4
Green beans are a source of fibre, folate and potassium. In small amounts, almonds provide valuable monosaturated fats.

1 lb (450 g) trimmed green beans, fresh or frozen
3 Tbsp (45 ml) toasted almond slivers
1 Tbsp (15 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Pepper, to taste

1. Cook green beans in a large multi pot of boiled salted water until tender crisp. Drain and keep warm.
2. While green beans are cooking, carefully toast almond slivers over medium heat in an Excalibur® coated frying pan.
3. Add toasted almonds, olive oil and VE Fines Herbes to warm green beans. Stir well and season with VE Sea Salt and VE Pepper before serving.

Per serving: Calories 120, Fat 9 g (Saturated 1 g, Trans 0 g), Cholesterol 0 mg, Sodium 75 mg, Carbohydrate 9 g (Fibre 5 g, Sugars 2 g),Protein 3 g.

New Potatoes with Herb Butter
Serves 4

Keeping the peel on potatoes will help you meet your daily fibre intake target of 25 - 35 g.

1 1/4 lbs (575 g) new unpeeled potatoes, scrubbed and halved
3 Tbsp (45 ml) soft butter
1 Tbsp (15 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Lemon Pepper, to taste

1. Add potatoes to a large multi pot of cold salted water. Place over high heat and cook uncovered until potatoes are fork tender.
2. While potatoes are cooking, cream together butter, olive oil, VE Fines Herbes and VE Sea Salt and VE Lemon Pepper.
3. Drain potatoes and toss with prepared herb butter. Serve immediately.

Per serving: Calories 240, Fat 12 g (Saturated 6 g, Trans 0.3 g), Cholesterol 25 mg, Sodium 320 mg, Carbohydrate 30 g (Fibre 3 g, Sugars 2 g),Protein 4 g.

Glazed Vegetables with Almonds
Serves 4

Frozen vegetables have almost the same amount of vitamins and minerals as fresh ones. A great choice when fresh vegetables are not available.

1/2 cup (125 ml) vegetable stock
1 tsp (5 ml) cornstarch
2 Tbsp (30 ml) soy sauce
1/2 - 1 tsp (2.5 - 5 ml) VE Chinese Five-Spice
1 Tbsp (15 ml) honey
1/4 cup (60 ml) slivered almonds
2 tsp (10 ml) vegetable oil
2 cups (500 ml) mixed frozen vegetables or selection of uniformly cut fresh vegetables

1. Whisk together first five ingredients and set aside.
2. Toast almonds in VE non-stick frying pan until they are aromatic and lightly browned. Remove almonds from pan. Add vegetable oil, swirl in pan and add mixed vegetables, stir-frying for 3-5 minutes.
3. Pour glaze over vegetables, bring to a boil and simmer until tender crisp and glaze is reduced. Return almonds to mixture, stir and serve.

Per serving: Calories 150, Fat 6 g (Saturated 0.4 g, Trans 0 g), Cholesterol 0 mg, Sodium 520 mg, Carbohydrate 20 g (Fibre 5 g, Sugars 8 g), Protein 5 g.