Herbal One Stratford

09/30/2025

Minestrone Soup
2 tbsp olive oil
1 medium bell pepper, diced
2 cups chopped onion
3-4 cups (or more) water
5 medium cloves garlic, minced
2 cups tomato puree
1 stalk celery, minced
fresh black pepper, to taste
1 medium carrot, diced
½ cup freshly minced parsley
1 tsp oregano
1 tap basil
1 small zucchini, diced, and/or
1 cup diced eggplant
½ to 1 cup dry pasta (any shape)
1 or 2 medium-sized ripe tomatoes, diced (optional)
1-1 ½ cups cooked pea beans, chickpeas, or kidney beans
Heat olive oil in a kettle or Dutch oven. Add the onion and garlic. Sauté over med. Heat for about 5 mins, then add celery, carrot, eggplant, oregano, black pepper, and basil. Cover and cook over very low heat about 10 min. stirring occasionally. Add bell peppers, zucchini, water, and tomato puree. Cover and simmer about 15 min. Add the beans and simmer another 5 mins. Bring soup to gentle boil. Add pasta, stir, and cook until the pasta is tender. Stir in the diced fresh tomatoes and serve right away
Makes: 8 servings Exchange: 1 fat, 1 protein, 1 veggie

09/30/2025

The National Day for Truth and Reconciliation is a day to honor Indigenous lives and traditions lost, residential school survivors, and families affected by intergenerational trauma as a result.

It is a day of reflection and learning the truths of Indigenous issues historically and today in Canada.

Today we honor the children who never returned home and survivors of residential schools, as well as their families and communities.

Every child matters.

09/25/2025

Basic Crepes
1 ½ cup 1% milk
3 eggs
2 tbsp oil
1 c flour
Place milk, eggs and oil in blender or food processor container; cover. Blend until smooth. Add flour; blend until batter is well blended and smooth. Pour into bowl; cover. Refrigerate 30 min. Lightly coat skillet with cooking spray; heat on medium. Pour 3 tbsp of batter into skillet; rotate to coat evenly. Cook 1 min. or until golden on underside. Loosen edge with rubber spatula and turn out of pan onto paper towel. Stack, browned side up, with waxed paper between each crepe.
Makes 6 crepes – 1 serving (2 crepes) = 1 starch
Fruit ,1 cup strawberries=1 fruit
2 tbsp Cool Whip=1 condiment

09/24/2025

German Stuffed Cabbage
5 cups water
12 cabbage leaves
1 lb ground turkey
¾ cups cooked rice
½ tsp onion powder
½ tsp black pepper
¼ tsp dried thyme
3 tbsp vinegar
3 cups sauerkraut
Boil 4 cups of water in large pot and remove from heat.
Soak cabbage leaves in the boiled water for 5 mins or until softened. In a large bowl combine turkey, rice, and spices. Place 2 tbsp or turkey mixtures in middle of each leaf roll leaf tightly. Line crock pot or slow cooker with sauerkraut and place stuffed cabbage leave over top. Pour in remaining cup of water and vinegar into the pot, cover and slow cook for 6-8 hours.
Serves 6 – 1 serving = 2-1/2 vegetable, 1 protein, ½ starch

06/20/2025

04/22/2025

Pizza Soup
Serves 4
1 Serving (approx 1 3/4 cups) = 1 protein, 1 condiment, 1 veg, 1 dairy

Ingredients:
2 cups fat-free chicken broth, no-salt-added (10 calories per 1 cup)
3 cups diced tomatoes, no-salt-added
1 cup pasta sauce (Less than 150 calories, 500 mg sodium per 1 cup)
20 Yves veggie pepperoni
8.4 oz ground beef, cooked measurement (drained)
1 cup green pepper, diced
1 cup onion, diced
1 cup mushroom, diced
½ tbsp minced garlic
½ tbsp dried oregano
Black Pepper, to preference
4 oz shredded mozzarella cheese, divided

Directions:
Brown beef, drain and set aside. Stir together the chicken broth, diced tomatoes, and pasta sauce in a large pot. Add the pepperoni, ground beef, onion, mushrooms, green pepper, garlic and oregano. Bring the soup to a boil. Lower the temperature and simmer for about 10 minutes (until the veggies are slightly soft). Season the soup with black pepper. Serve each portion with 1oz cheese on top.

04/21/2025

Chicken Melt
4 oz chicken Breast
slice fat free cheese
2 slices of tomato
1 tsp fat free mayo
1/4 cup celery
2 slices diet bread
Mix chicken, mayo, celery together. Toast bread. Spread mixture on bread, add tomato slices and cheese. Grill till cheese melts.
Exchange: 1 protein, ½ veg, ½ dairy, 1 starch

04/21/2025

Banana Split and Strawberry Cheesecake Parfait. Enjoy!!

Banana Split = 1 fruit, 1 one choice
1/4 cup 0% Vanilla Greek Yogurt
1/2 banana
60 calorie Sugar Free Chocolate Pudding
2 tbsp Dairyland Light Whipped Cream
1/2 tbsp Krisda Stevia Sweetened Chocolatey Chips

Strawberry Cheesecake Parfait = 1 fruit, 1 one choice
1/4 cup 0% Strawberry Greek Yogurt
1 cup strawberries
60 calorie Sugar Free Vanilla Pudding
1 Graham wafer (4.5g), crushed
2 tbsp Dairyland Light Whipped Cream