2 tbsp (30 mL) butter
1 cup (250 mL) onion, diced
1 cup (250 mL) leek, diced
1 cup (250 mL) celery, diced
1 cup (250 mL) carrots, diced
1 1/2 tsp (7.5 mL) dried rosemary
3 tbsp (45 mL) all-purpose flour
6 cups (1.5 L) milk, heated
2 cups (500 mL) broccoli, diced
3 cups (750 mL) baby spinach
1/2 cup (125 mL) Monterey Jack cheese, shredded
1/2 cup (125 mL) Cheddar cheese, shredded
Salt and pepper, to taste

1. In a heavy pot, melt butter over medium heat. Sauté onions, leek, celery, carrots and rosemary, until onions are translucent.
2. Stir in flour and sauté for 2 minutes. Add milk slowly, stirring well. Add broccoli and simmer uncovered for 10 minutes—do not allow to boil. Add salt and pepper to taste. Add spinach, stir until wilted and serve.
3. Sprinkle each bowlful with cheese.

Serves 4 to 6

For nutritional information for this recipe, see Dairy Goodness.

8 oz (250 g) pasta, such as rotini or scoobido
2 carrots, peeled and sliced
2 celery stalks, sliced
Half sweet red pepper, sliced
Half head cauliflower or broccoli florets
1 can (6 oz/170 g) tuna packed in water, drained or 7 oz (213 g) salmon, drained or 19 oz (540 mL) soya beans, drained and rinsed
1 cup (250 mL) favourite salad dressing, such as Caesar

1. In large pot of boiling salted water, cook pasta for about 10 minutes or until al dente. Drain and rinse under cold water. Cook carrots, celery, red pepper and cauliflower in same pot with boiling water for 2 minutes; drain and cool.
2. In large bowl, toss pasta with cooked vegetables, tuna and dressing to coat. Spoon into individual plastic containers. Refrigerate overnight or for up to 2 days.

Serves 4-6

For nutritional information for this recipe, see Foodland Ontario.

2 peeled carrots 
2 peeled beets
1 small peeled sweet potato
1/2 small peeled rutabaga, cut in half
2 tbsp (25 mL) canola oil
Salt

Using a mandolin or vegetable slicer, thinly slice vegetables. Place beets in a separate bowl; toss with 1-1/2 tsp of oil. In another bowl combine carrots, sweet potato and rutabaga; toss with remaining oil.

Line 2 large baking sheets with parchment paper; arrange half the vegetable slices in single layer on sheets. Bake in 400°F (200°C) oven for 15 minutes. Reduce heat to 250°F (120°C); bake for about 45 minutes, switching and rotating baking sheets halfway through and turning slices, or until crisped and browned. Sprinkle with salt to taste. Repeat with remaining vegetables.

Cooking Tip: Vegetables will crisp and brown at different rates, so remove as needed.

Serves 4

For nutritional information for this recipe, see Foodland Ontario.