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Original Ingredient Substitute Using Oikos For Use In Mayonnaise 1 cup 1/4 cup 3/4 cup Dips Chinese Fondue Sauce Creamy Salad Dressing Sour Cream 1 cup 1 cup Coleslaw Potato Salad Topping/Filling for Fajitas, Tacos,Nachos, Burritos,Baked Potatoes Ice Cream 1 cup 1 cup Oikos Vanilla Cake or Pie Topping Fresh Cream 1 cup 1/4 cup 3/4 cup Soup Sauce Mashed Potatoes*Add yogurt to hot meals after removing from heat. Cream Cheese 1 cup 1/2 cup 1/2 cup Cheesecake Cake Icing/Frosting Cream Cheese 1 cup 1 cup Dips Spreads Milk 1 cup 1/2 cup 1/2 cup Pancake Mix Pastry Products (Cake, muffins…) Milk 1 cup 3/4 cup Cold Breakfast Cereal Oil 1 cup 1/3 cup 2/3 cup Cake Muffins Scones Pancake Mix Whipped Cream 1 cup 1 cup Oikos Vanilla Topping for Pancakes or French Toast Topping for Small Fruit and Berries Cake or Pie Topping Butter 1 cup 1/2 cup 1/4 cup Cake Muffins Scones Cookies Suggested quantities may vary depending on the original recipe and personal preferences. This chart was developed to make suggestions and help guide you;however, we strongly encourage you to experiment at home.

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soupe courge
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Cooking at home doesn’t mean never using convenience foods. In fact, healthier versions of convenience foods can be time savers when it comes to getting healthy meals on the table. Next time you’re shopping, look for these nutritious options: • Pre-cut butternut squash. Simmer in broth to make a nutritious soup in minutes. • Ready-to-go stir-fry vegetables. For a quick meal, just add tofu, cashews, or leftover chicken or beef, and you’re ready to go! • Crushed tomatoes, sliced mushrooms and pre-cut peppers. Combine these veggies for a fast pasta sauce. • Pre-made salads. For a simple, light lunch or dinner, just sprinkle with almonds and serve with wholegrain bread. • Canned puréed sweet potato or pumpkin. Mix into muffin batter to make mini muffins for a tasty snack. • Frozen fruit. Whirl together in a blender with milk and yogurt for an energizing smoothie. • Peeled and cored pineapple. Enjoy as a simple and refreshing dessert on its own or with a dollop of vanilla yogurt. Bonus item!For a meal-in-a-bowl soup dinner ready in about 15 minutes, add to chicken broth canned legumes, canned diced tomatoes, brown rice and pre-cut vegetables for soup or spaghetti sauce. When the rice(…)

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fridge
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When you open your fridge door, the first foods you should see are healthy ones. Studies show that people are more likely to choose healthy foods, such as vegetables and fruit, if they’re easily available .28,29 Try these simple tips to organize a healthy fridge: • Keep fresh snacks, such as hard-boiled eggs, cut veggies and fruit, bean dips and drinkable probiotic yogurt in plain sight. • If you have snacks that are higher in fat and/or sugar,such as cakes and pudding, put them into containers you can’t see through – that way, you won’t be tempted.30 Do this with foods in your pantry too! • Keep milk, sparkling water and pitchers of plain waterfront and centre of your refrigerator. Add lemon, lime or orange slices or mint leaves to water for a refreshing drink. • Keep your fridge free of clutter so you can see the healthy foods you have. Bonus item! Remove the outer packaging from your single-serving and drinkable yogurts and place them in a clear plastic container, uncovered. This way you won’t lose sight of them when you move other food. This article is based on an article published by Dietitians of Canada. To learn more,(…)

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discovering colours
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Everything is pink: the house, the teddy bear, the tee-shirt, the car, the bedspread. Even if she knows colours, my three-year-old daughter has fun with the concept. With the hint of a smile and sparkles in her eyes, she swears that everything around her is pink. Perhaps it’s her way of checking the evolution of her learning – or just a way of teasing her mother. Discovering colours is an important learning process for preschool children. It usually takes place between the ages of two and six. “Knowing colours is a prerequisite for entering preschool,” says Francine Ferland, occupational therapist and Professor Emeritus at Université de Montréal. A school-age child’s knowledge will be refined by listing the shades: pale blue, dark grey, etc.”. Around the age of four, a child is generally able to name the usual colours. The little ones will integrate the notion of colours through games. Children need concreteness; they need to handle objects. Coloured blocks, sticks or pencils, and buttons (starting from the age of three) are recommended. A child’s curiosity may also be stimulated through games that don’t require any material. “For example, we show the child an item of a certain colour in the(…)

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