You Can Cook
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This video series is designed to help you get comfortable in the kitchen, and learn some basic food skills in 5 minutes or less.
We hope that we can inspire you to spend less on take out and more time cooking at home.
For the month of March, there will be a newsletter every Wednesday with quick and easy nutrition information that you can use to get started in the kitchen right away. You will even have the opportunity to participate in the “You Can Cook and Win!” contest at the end of the month to win some amazing prizes.
Name of Contest: “You Can Cook - and Win!” Contest
WARNING! These Contest Rules affect your legal rights. Read them carefully!
In these Contest Rules, “WECHU” means the Board of Health for the Windsor-Essex County Health Unit and includes its directors, officers, employees, volunteers, contractors and other agents, plus the successors and assigns of each of the foregoing.
NOTICE: The personal information collected by WECHU in connection with the Contest, is collected under the legal authority of the Health Protection and Promotion Act. It will be used and disclosed for the purposes of administering the Contest and as otherwise contemplated by these Contest Rules. For more information about WECHU’s personal information handling practices or if you have questions concerning the collection of personal information as contemplated by these Contest Rules, please contact:
- PARTICIPATING IN CONTEST
- By participating in the Contest, you agree to be bound by these Contest Rules.
- You also agree to be bound by the Contest related decisions of the WECHU, which decisions may be made in the sole discretion of the WECHU and shall be final and binding in all respects.
- You also consent to the collection, use and disclosure of your personal information as contemplated by these Contest Rules.
- HOW TO ENTER
- The “You Can Cook - and Win!” Contest runs from March 1, 2022 at 8:30am until March 31, 2022 at 11:59pm.
- No purchase or payment is necessary to enter or win.
- To enter the weekly draw, make a “Submission” (by uploading a photo using the form field identified in the WECHU newsletter released during March 2022), of what you cooked and identify something new that you learned from the You Can Cook video series. Each Submission will be automatically counted as one entry towards the grand prize draw (of ~$200 value). In addition, those who enter can have a chance to win a weekly prize including a copy of the Basic Shelf Cookbook, and some other healthy eating SWAG from WECHU.
- Alternatively, you can enter by mailing a request in that regard, along with your contact information, including full name, mailing address, daytime telephone number, email address and age at time of entry, to the (Contest name), Windsor-Essex County Health Unit, 1005 Ouellette Avenue, Windsor, Ontario, N9A 4J8.
- This Contest is open to Windsor-Essex County, Ontario residents only.
- Contestants must be age 18 or over or if younger, have consent of a parent or legal guardian.
- Contestants may only use one email account for the Contest. Contestants who use multiple accounts may be disqualified.
- The WECHU reserves the right to at any time, require proof of identity and/or eligibility in a form acceptable to the WECHU. Failure to provide such proof may result in disqualification.
- Employees of WECHU, as well as such employees’ immediate family or persons living under the same roof are not eligible for prizes being offered to the general public
- An eligible “Submission” consists of a photo of the home cooked meal, as well as the description of what was learned from the You Can Cook Video series, uploaded using the form fields as described within the newsletter.
- Any Submission deemed by the WECHU to be inappropriate or not suitable may be disqualified at the sole discretion of the WECHU.
- Submissions must not violate the requirements of the software used in the Contest.
- By making a Submission you represent and warrant that it:
- is original to you and all right, title, and interest (including copyright) therein and thereto is owned and/or controlled by you;
- does not violate any applicable law;
- does not infringe upon the intellectual property or other statutory or common law rights of any third party; and
- is not defamatory, trade libelous, pornographic, or obscene.
- Submissions become the sole property of the WECHU and you waive any moral rights you may have.
- You acknowledge that the WECHU may publish Submissions in whole or in part on any medium, including without limitation, social media and the WECHU’s website for the purposes of promoting food skills.
- There is a limit of one Submission per contestant per week. Submissions in excess of this limit will be disqualified.
- There is a limit of five Submissions per contestant for the grand prize, based on participation of weekly tasks throughout the event. Submissions in excess of this limit will be disqualified.
- There shall be ten (10) weekly prizes (two per week) and one (1) grand prizes:
- Each weekly prize consists of a cookbook (approximate $10 value), and a WECHU healthy eating kit (WECHU branded sandwich holder, cutlery set and lunch bag). Total approximate value of $25.
- The grand prize consists of a small kitchen appliance ($200 value).
- Prize(s) shall be as is and may not be exchanged or refunded for an amount of money, sold, or transferred.
- You are only eligible to win, at maximum, one weekly prize and one grand prize.
- The odds of being selected as a winner are dependent on the number of contestants who enter the Contest. The WECHU is unaware of how many contestants there may be.
- If you fail to claim a prize within thirty (30) of days of notification, you will forfeit the prize.
- There shall be ten (10) weekly prizes (two per week) and one (1) grand prizes:
- PROCEDURE FOR AWARDING PRIZES
- Every week, two winners will be selected by random draw among eligible contestants for the weekly prize. At the end of the event, one winner will be selected by random draw among eligible contestants for the grand prize.
- In the event that there is an error of any sort resulting in more winning contestants than prizes, then winners will be selected by random draw from among such group.
- The WECHU will attempt to notify selected winners through the contact information provided. Selected winner(s) must respond as directed by the WECHU, within five business days of notification. Failure to do so may result in disqualification. The WECHU assumes no responsibility for any failure in communications from or to the selected winner(s).
- In the event that selected winner(s) do not respond within five business days of notification, a new winning contestant will be selected by random draw among remaining eligible contestants.
- Before claiming any prize, winners will be required to correctly answer a skill-testing question administered by the WECHU, through the newsletter form field. Failure to answer the question correctly will void the contest submission.
- Winners may be required by the WECHU to acknowledge receipt of the prize in writing and that it is subject to these Contest Rules.
- Contestants who are not winners will not be notified.
- These Contest Rules shall be deemed to be amended to comply with any applicable federal, provincial and municipal laws or the policy of any entity having jurisdiction over WECHU.
- WECHU further has the right to amend these Contest Rules, and to suspend or to terminate the Contest at any time, for any reason or no reason whatsoever, without notice, liability or further obligation to any contestant.
- WECHU has the right to disqualify you, if in the opinion of WECHU you have breached these Contest Rules or in any way acted inappropriately, including without limitation, by being untruthful, incomplete, inaccurate or misleading.
- Any attempt by you to deliberately damage any website or to undermine the legitimate operation of this Contest, is a violation of these Contest Rules and may be a violation of criminal and civil laws.
- You acknowledge that WEHCU assumes no liability for any loss, damage or injury, including without limitation: (i) lost, stolen, delayed, damaged, misdirected, late, destroyed, illegible or incomplete Submissions or entries; (ii) loss, theft or damage to software or computer or telephone data, including any breach of privacy; (iii) fraudulent calls; (iv) inability of any person to participate in the Contest for any reason including technical, computer or telephone malfunctions or other problems with computer on-line systems, servers, access providers, computer equipment, or software; congestion on the internet or at any website, or any combination of the foregoing; (v) damage to any person’s computer, including any material relating to the Contest; (vi) any delay or inability to act resulting from an event or situation beyond their control, including a strike, lockout or other labour dispute at their location or the locations of the organizations and businesses whose services are used to administer this Contest.
- You release and hold WECHU harmless from any and all liability for any injuries, loss or damage of any kind to you, including personal injury, death, or property damage, resulting in whole or in part, directly or indirectly, from acceptance, possession, use or misuse of any prize, participation in the Contest, any breach of the Contest Rules, or in any related activity.
- You agree to indemnify and hold harmless WECHU from and against all claims, demands, causes of action, suits or other proceedings, liabilities, costs, sums, damages and expenses (including legal and other professional fees), by whomsoever made and whether direct, indirect or consequential resulting from, occasioned by or attributable in any way to your acts or omissions and/or any breach by you of these Contest Rules. For greater clarity, this indemnity is not limited to third party losses and specifically includes the first party losses of WECHU.
- You acknowledge that the Contest is not sponsored, endorsed, or administered by the provider of any social media used in this Contest, including as applicable, Facebook, Instagram and/or Twitter and you completely release all such social media providers from any and all claims in connection with this Contest.
- Notwithstanding any other provision, any particular entitlement, right or remedy of WECHU provided for in these Contest Rules, these Contest Rules do not preclude WECHU from any other entitlement, right or remedy available at law or otherwise and further, no right or remedy is exclusive or dependent on any other entitlement, right or remedy and WECHU may exercise any one or more of its entitlements, rights or remedies independently or in combination, such rights, entitlements or remedies being cumulative and not alternative.
- These Contest Rules shall be governed by and construed in accordance with the laws of the Province of Ontario and the laws of Canada applicable therein.
You Can Cook Videos
Tools of the Kitchen
Knife Skills Part 1
Knife Skills Part 2
Plant Based Protein
Break Down a Chicken
Sheet Pan Dinner
Spice It Up!
Putting it Together
- 1 can chickpeas, drained and rinsed
- 4 green onions, trimmed and sliced
- 1 egg
- 2 tbsp all-purpose flour
- ½ tsp dried oregano
- ½ tsp ground cumin
- ½ tsp cayenne
- ¼ tsp salt
- 2 tbsp vegetable oil
- 2 pita breads
- Place chickpeas, green onions, egg, flour, oregano, cumin, cayenne and salt in a big bowl. Use a fork to mash the ingredients. The mixture will be moist and should hold together when pressed.
- Heat oil in a large non-stick pan over medium heat. Add patties and cook until golden and beginning to crisp, about 4-5 minutes. Flip and cook until golden brown, 2-4 minutes more.
- Enjoy in a pita, or on a bed of green for a hearty salad.
- 1 cup lukewarm water
- 1 tsp (5 ml) instant yeast
- 1 tsp (5 ml) sugar
- 2 cups all-purpose flour
- 1 tsp (5 ml) fine salt
- In a bowl, combine the water, yeast and sugar. Let stand until the mixture foams on top, about 5 minutes.
- In a food processor, it is important to work with the plastic blade or the dough hook. Combine the flour and salt. Increase the speed to medium and add the yeast mixture until a soft ball forms.
- Remove the dough from the bowl and knead for a few minutes on a floured surface to prevent sticking.
- Place in a lightly oiled bowl and cover with a clean cloth. Let the dough rise for about 30 minutes in warm and draft-free area. Cut the dough in half.
- Use the pizza dough immediately or refrigerate it (less than 48 hours), otherwise place it in an airtight bag and freeze.
- This recipe will make two 23-cm (9-inch) thin-crust pizzas or two 20-cm (8-inch) thicker crust pizzas.
NOTE: This pizza dough recipe is very simple and only takes about 10 minutes to prepare. I make mine in the food processor, but it is not essential. If you don’t have a food processor, make a well in the flour and salt and pour the liquids to the center. Work with your fingers gradually adding dry ingredients to the liquids. What is important is to get a soft dough and to let it rise in a warm place.
- 1/3 cup plain Greek yogurt
- 1/2 cup (heaping) rolled oats
- 2/3 cup milk or non-dairy alternative
- 1 tbsp chia seeds or ground flaxmeal
- 1/2 tsp vanilla extract
- Pinch of salt
- 0–2 tbsp honey or maple syrup
- Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
- Close and refrigerate for at least 4 hours, but preferably overnight before eating.
- 2 Cups All Natural Oats
- ⅓ Cup Brown Sugar
- 1 tsp Baking Powder
- 1 tsp Cinnamon
- ½ tsp Salt
- ½ Cup Chocolate Chips
- 1 Ripe Banana
- 2 Cups Milk
- 1 Large Egg
- 2 tbsp Butter (melted and cooled)
- 1 tsp Vanilla
- Preheat oven to 375 degrees.
- Spray a casserole dish generously with cooking spray.
- In a large bowl, mix oats, brown sugar, baking powder, cinnamon, salt, half the chocolate chips. Stir well and pour into casserole dish. Then, slice the banana & add to top.
- In a separate bowl, combine milk, egg, butter, & vanilla. Whisk thoroughly. Pour on top of oatmeal mixture, making sure the all oats are soaked evenly. Top with the rest of the chocolate chips.
- Bake for 35-40 minutes.
- Top with a bit of yogurt and enjoy.
- 2 tbsp olive oil
- 1 large onion, thinly sliced
- 3 bell peppers, thinly sliced
- 2 4-5 ounce lean steaks (sirloin or round), thinly sliced
- 2 tbsp taco seasoning
- 2 tsp smoked paprika
- 1/2 tsp mild chili powder
- juice of one lime (about 1 and a half tablespoons)
- tortillas, and any toppings you like
- Preheat your oven to 400 degrees Fahrenheit.
- Drizzle the olive oil on a large sheet pan.
- Add the sliced onions, sliced bell peppers, and thinly sliced steak to the sheet pan, along with the taco seasoning, paprika, chili powder, and lime juice.
- Using your hands or a pair of tongs, toss everything together well until the meat and veggies are well coated in the seasonings and the oil.
- Bake for about 12 minutes, or until the veggies are becoming soft and the steak has browned on the outside. Be careful of over-cooking the steak (nobody likes dry steak!) - test a piece after 10 minutes to be sure it is cooked to your liking.
- Serve in tortillas and top with the toppings of your choice
- 8 ounces dry pasta*, gluten-free or regular
- 8 ounces grape or cherry tomatoes, cut in half
- 2 garlic cloves, minced
- 1/2 yellow onion, thinly sliced
- 1 small zucchini, chopped and quartered
- 3 oz cremini mushrooms, sliced
- 1/2 tsp red pepper flakes (optional)
- 1/2 tsp kosher salt
- 1 1/4 cup pasta sauce of choice
- 2 1/2 cups water
- 3 ounces fresh spinach
- Add the uncooked pasta to a large pot (or pan with deep sides). Add the remaining ingredients – except for the spinach – and mix well. Bring the pot to a boil over high heat.
- Once boiling, reduce the heat to medium low and cook the pasta for 10-14 minutes, until al-dente. Stir the mixture every 2 minutes to prevent anything from sticking to the bottom of the pan. (Note: cooking times will vary based on the type of pasta used. I suggest you start to check for doneness based on the minimum cook time on the package instructions)
- Turn the heat off and fold the spinach into the pasta. Once the spinach has wilted, divide the pasta into serving bowls and top as desired. This recipe is best enjoyed fresh, but leftovers will keep in the fridge for up to 5 days
- 6 eggs
- 1/4 cup full fat yogurt optional
- 1 cup shredded mozzarella cheese divided
- ¼ cup red onions chopped
- 1 cup mushrooms chopped
- ¼ cup cilantro chopped
- ½ cup cherry tomatoes sliced
- Preheat the oven to 425° degrees.
- Whisk together the egg, yogurt, half the shredded mozzarella cheese and salt & pepper; set mixture aside.
- Heat olive oil in an oven safe pan or cast iron pan. Add onions and mushrooms cook for 3-5 minutes until the vegetables soften.
- Pour the egg mixture on top of the cooked vegetables. Place sliced cherry tomatoes on top and add the remaining cheese.
- Bake uncovered in the preheated oven until the center is set, and not jiggly, about 10-15 minutes