Combination dishes, like casseroles, pilafs and salads, are one of the easiest ways to introduce new food into your family’s diet.
They should ideally contain one food from each of the four food groups: grain; fruit and vegetables; milk and cheese; and meat and alternatives.
Shipwreck casserole is a classic example. It contains all the food groups: rice for a grain, peas, carrots, onions and potatoes, cheese and ground beef. Cooked dried beans and lentils could be added instead of the ground beef or in addition to the meat. You could also try ground turkey, bison or pork instead of ground beef.
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A different combination of vegetables could be used such as sweet potato, celery, peppers or fresh tomatoes. Barley could replace the rice.
CLASSIC SHIPWRECK CASSEROLE
1 lb. raw hamburger 500 g
1/2 c. raw rice 125 mL
salt
pepper
1 medium onion, sliced or chopped fine
1 c. vegetables, your choice (celery, carrots, peas, corn, mixed vegetables, etc.) 250 mL
2 c. raw potatoes, sliced thin or small cubes 500 mL
1 -10floz. can tomato soup 284 mL
1 -10floz. can of water 284 mL
1-2 c. grated 250 –500 mL cheddar cheese
Spray a medium sized roasting pan with non-stick cooking spray. Layer the food evenly in the order listed in the recipe, seasoning layers with salt and pepper as desired. Mix soup and water and pour over top. Add grated cheese at the beginning or during the last half hour and bake till golden brown. A few minutes under the broiler at the end will also brown the cheese.
Bake two hours at 325 F (160 C).
This recipe can be easily adapted to everyone’s tastes by adding favourite vegetables, omitting onions, and making each half different when layering. This casserole can be made the night before, refrigerated and baked the next day.
It can easily be made smaller when cooking for one or two by using one half of each of the ingredients.
Double the amount of each ingredient when serving a larger group. Extras make great lunches or can be frozen. Serves six to eight.
Source: Theresa Owen, Kenaston, Sask. This is a family favourite passed down from her aunt.
BAKED BARLEY PILAF
1/2 c. pot barley 125 mL
1 tbsp. butter 15 mL
1/2 c. onion, chopped 125 mL
1/2 c. celery, chopped (or carrots or peppers) 125 mL
1/2 c. fresh mushrooms, sliced 125 mL s
r 10floz. can sliced mushrooms 284 mL 1
-10floz. can of chicken broth284 mL
b/4 tsp. salt 1 mL
Rinse and drain the barley and set aside. Melt butter and add chopped onions and celery. Sauté until onion is transparent, add mushrooms and barley, stir fry for two minutes and add the broth and salt.
Oil a one quart (1 L) casserole and add mixture. Bake in 350 F (180) oven for 50 minutes.
Barley pilaf combines barley and chopped vegetables. Use any combination of raw vegetables. When serving, add shredded cheese or a sour cream dressing to enhance the flavor and nutrition. It is a great side dish with fish or chops.
Serves three to four.
ADDING CHEESE
Adding cheese to a vegetable dish adds the nutrients of the milk group as well as adding flavour. Children can often be encouraged to eat vegetables when a little cheese is grated on top or raw vegetables are served with a sour cream or yogurt dip.
GREEN BEANS WITH FETA
5 c. fresh or frozen trimmed green beans 1.25 L
2 tbsp. butter 30 mL
1 small red bell pepper, cut into thin strips
1/2 c. finely chopped 125 mL onion
2 tsp. fresh lemon juice 10 mL
1/4 tsp. salt 1 mL
1/4 tsp. freshly ground pepper1 mL p1/2 c. shredded dry pack 12feta cheese5 mL feCook beans in boiling salted water until tender, about six minutes; drain. Melt butter in a fry pan over medium heat. Add pepper and onion; sauté for three minutes. Add beans and sauté for two minutes. Remove from heat. Stir in lemon juice, salt and pepper. Sprinkle with cheese. Serve immediately.
To serve one or two, use one cup (250 mL) of beans and quarter the rest of the ingredients. Serves eight.
Adapted from Atco Blue Flame Kitchen.
GREEK PASTA SALAD
This recipe focuses more on vegetables and less on pasta.
2 c. whole-wheat rotini penne pasta 500 mL
2 c. English cucumber, 5 diced00 mL di2 c. grape tomatoes, 50cut in half 0 mL cu/2 c. red onion, thinly 12 sliced5 mL sli2 c. ripe black olives, 125 sliced mL slic. feta cheese, rinsed 250 mL and cubedDressing
1/4 c. red wine vinegar 60 mL
2 tbsp. olive oil 30 mL
1 tbsp. lemon juice, fresh squeezed 15 mL
1 tsp. oregano
1/2 5 mL tsp. black pepper
5 m 2 mLLow the directions on the box when cooking the pasta but do not add salt to the water. Drain, rinse and place in a large bowl. Add the rest of the salad ingredients to the bowl.
In a small bowl, whisk together all ingredients for the dressing. Pour over the salad and toss. Chill at least one hour to blend flavours or refrigerate overnight. Serves eight.
Adapted from the Heart &Stroke Foundation at www.heartandstrokecom.
ONION PIE
Onion pie is a unique combination dish that comes from my friend Agatha Stoll. It is really a quiche with a soda cracker crust. This dish is delicious when served with a green salad or as a side dish with a ham, roast beef or pork.
1 1/4 c. soda cracker 310 crumbs (about 35 crackers)mL crumbc. melted butter 75 mL
2 c. onions, thinly 500 mL sliced
2 tbsp. butter 30 mL
1 c. milk 250 mL
2 eggs, slightly beaten
1/2 tsp. salt 2 mL
1/4 tsp. pepper 1 mL
1 1/2 c. cheddar cheese, 375 mL grated
Mix the crumbs and 1/3 cup (75 mL) melted butter and press into a greased nine inch (22 cm) pie plate.
Fry onions in two tablespoons (30 mL) of butter until transparent. Cool and spread on crust.
Scald the milk. Slowly pour some of the milk into the eggs and stir to heat the egg. Add all of the eggs to the milk along with the salt, pepper and cheese. Pour over onions.
Bake at 300 F (150 C) for 45 minutes or until a knife inserted in the centre comes out clean.Heatin
How to scald milk
g the milk will reduce the cooking time for the onion pie.
•Scalding heats the milk to just below the boiling point. Small bubbles will appear around the edges of the pot and steam will start to rise from the surface. The milk can be scalded in a thick bottom pan on the stove or in a microwave
•To heat in the microwave, pour the milk into a microwavable bowl or measuring cup and heat on high for three or four minutes
•Some suggest placing a chopstick or microwavable spoon in the milk to prevent super heating beyond 212 F (100 C) without boiling
CHAMOMILE SEEDS
Dear TEAM: I am looking for old tame true chamomile seeds from years ago for making tea. I would like just a few seeds to start plants for myself. Thank you. – H.A. Grismer, Hodgeville, Sask.
Dear H.A.: I contacted Early’s Farm and Garden Centre in Saskatoon and it has chamomile seeds. I’m not sure if it has the old style seeds. You could call Early’s at 306-931-1982.
Richters Herbs in Ontario lists a number of chamomile varieties in its catalogue. Phone 905-640-6677.
If a reader has seeds to share, write me at team@producer.com or TEAM Resources, Western Producer, P.O. Box 2500, Saskatoon, Sask., S7K 2C4.
BettyAnn Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
