cover 10/1/04 8:10 PM Page 1

A
Taste
of
This
Life
COOKBOOK

Recipes
and
Reflections
from
People Living
with
Hepatitis C

Prostitution Alternatives
Counseling and
Education Society,
Vancouver
Page01i-1 10/1/04 3:56 PM Page i

ATaste of This Life

This project came to fruition through

the courage and hard work of active
and inactive sex workers
living with hepatitis C.
On behalf of the PACE Society membership,
we would like to honor and
thank the Kitchen Mystics
for their groundbreaking work on
this project and we dedicate
this cookbook to all those who
face similar barriers.
Join us and indulge in
A Taste of This Life.

-i-
Page01i-1 10/1/04 3:56 PM Page ii

ATaste of This Life

acknowledgements
Authors Sheryl Kiselbach
Jody Koinoff
Tresa Nelson
Chantal Brogan

Graphic Artist Christina Dixon

Partners and Downtown Eastside Community Kitchen

Contributors (DECK) Project

The Portland Hotel Society

Vancouver Coastal Health Authority

Vancouver Native Health

Cook Studio Cafe

Marium Bux

PACE Membership

Special Health Canada

Gratitude (Population and Public Health Branch)

-ii-
Page01i-1 10/1/04 3:56 PM Page iii

ATaste of This Life

contents
Acknowledgements ..............................................................ii

Introduction..........................................................................1

Recipes
Chow Mein with Vegetables and Chicken ............................2

Pad Thai with Shrimp ..........................................................3

Chicken Fajitas ....................................................................4

Creamy Herbed Noodles ......................................................5

Spaghetti with Tuna ............................................................6

Chicken with Sun-Dried Tomato-Mushroom Sauce ............7

Honey Garlic Chicken Wings ..............................................8

Roasted Chicken with Herbs ................................................9

Tandoori Chicken with Rice ..............................................10

Ginger Steamed Chicken and Rice ....................................11

High Protein Fried Rice ....................................................12

Beef and Mushroom Stir-fry ..............................................13

Braised Lamb Chops with Spring Vegetables ....................14

Sweet and Sour Chops........................................................15

Swiss Pork and Mushroom ................................................16

Ginger Shrimp and Noodle Soup ......................................17

Dahl of Split Peas ..............................................................18

Ten-Minute Taco Salad ......................................................19

Healthy Romaine Salad ......................................................20

Carrot Raisin Salad ............................................................21

Asparagus Salad ................................................................22

Apple-Carrot Muffins ..........................................................23

Granola Oatmeal Cookies ..................................................24

Oatmeal Banana Muffins ....................................................25

-iii-
Page01i-1 10/1/04 3:56 PM Page iv

ATaste of This Life

The Old Farmers Almanac ..............................................26

PACE Societys History ......................................................34

Project Background ..........................................................36

Partnership and Community Involvement..................37

Project Activities ........................................................38

Project Summary........................................................39

Quotes from Project Participants ..............................40

Pictures ......................................................................41

Appendix ............................................................................42

Hepatitis C Resources

References and Resources ................................................45

Recipe Index ......................................................................46

8 22

19

-iv-
Page01i-1 10/1/04 3:56 PM Page 1

ATaste of This Life

introduction

i njection drug use is the prominent risk factor for HCV

in Canada. In Vancouver, especially in the area known as the
Downtown Eastside HCV rates are the highest of any
community in Canada and most developed countries. People
involved in the survival sex trade who use injection drugs are at
greater risk for HCV infection and illness because of numerous social
determinants of health (e.g. homelessness, poverty, lack
opportunities for formal education, violence, incarceration, mental
illness) and considerable social stigmas that promote isolation,
of

reliance on underground economic, invisibility and the inaccessibility

of some medical/social services.

This project has meaningfully involved active and inactive

survival sex workers who inject or previously injected drugs that are
living with hepatitis C. We see sex workers as our greatest assets and
those living with hepatitis C as the experts in this project. This project
has enhanced individual wellness and created a sense of community for
the betterment of sex workers living with hepatitis C.

We feel this peer-driven initiative has been precedent

setting as it is the first of its kind in the Hep C community. It's PACE
Society's vision that other community organizations will adopt this
participant-driven model for the provision of direct supports,
community education and skill building for its members. It is our hope
that after reading this cookbook, you will join us in ensuring that
those most impacted by health and social issues have opportunities for
leadership in similar ventures in your communities.

-1-
Page02-6 10/1/04 4:02 PM Page 2

ATaste of This Life

Chow Mein with Vegetables and Chicken

6
Tips on
Ingredients Stress
Management
500 g Chicken breast, 1 small Zucchini, slivered
Identify sources
skinned and boned 1 med Onion, sliced of stress and make
2 stalks Celery, slivered 3 cloves Garlic, minced a list
1 cup Carrots, slivered 2 tbsp Soy sauce, low-sodium Modify
1 cup Cabbage, shredded 2 tbsp Oyster sauce environment/events
1 tbsp Corn starch to decrease stress
1 cup Snow peas
lb Bean sprouts 2 tbsp Vegetable oil Reduce or
1 pkg Chow Mein Noodles eliminate caffeine
3 Bell Peppers (green, red
(227 g) Perform balanced
or yellow), slivered
exercise program

Other Strategies:
Directions
Muscle relaxation
Cut up chicken and marinade Heat oil in wok, stir in chicken tense muscle group
with oyster sauce, sesame oil, and when almost done put on plate. for 10-15 sec. then
soy sauce and water. Saut onions and garlic then add relax and observe
In small bowl mix cup water, cabbage and carrots stir-fry for about the difference
cornstarch and 1 tbsp soy sauce, 3 minutes. Add celery, snow peas
Use mental
put aside. In the pot of boiling water and zucchini, cook for 3 minutes. imagery to induce
drop noodles, boil for about Add bean sprouts, pepper (green, red feeling of heaviness
5 minutes and loosen. and yellow), and cornstarch and warmth in
Remove noodles from the mixture, cook for about 2 minutes. muscles
pot, rinse in cold water and drain. Add noodles and mix.
Breathe slowly
Put noodles aside. Makes 8 servings.
and deeply from
abdomen
Nutritional facts
PER SERVING: 329 calories, 14 g total fat, 21 g protein, 34 g carbohydrate, 6 g fibre

-2-
-2-
Page02-6 10/1/04 4:02 PM Page 3

ATaste of This Life

Pad Thai with Shrimp

Ingredients
7 oz Rice noodles, uncooked 3 cloves Garlic, minced
cup Water 6 oz Fresh medium shrimps, 10
If red meat
cup Soy sauce, low-sodium peeled and deveined
tastes bitter:
cup Fish sauce 3 Green onions, chopped
2 tbsp Brown sugar 2 cup Bean sprouts, fresh Try chicken, fish,
tsp Red pepper flakes cup Cilantro leaves, baked beans,
chopped cheese, yogurt,
2 tsp Sesame oil, divided eggs, peanut butter
1 Egg, lightly beaten 2 tbsp Peanuts, chopped
and other protein
foods

Directions Try cold meat

Prepare rice noodles from pan and add to noodles. or at room
temperature
according to the package. Add 1 tsp oil to heated pan,
Drain and rinse under cold stir in garlic and shrimp.
water; set aside in a bowl. Add green onions and
Combine water, soy sauce, cook an additional minute.
fish sauce, brown sugar and Add noodle-egg mixture and
red pepper flakes in a small sauce, cook until thoroughly
bowl; set aside. Heat 1 tsp oil in heated. Remove from heat;
a pan or wok over medium heat. toss with bean sprouts and
Add beaten egg and stir fry. cilantro. Sprinkle with peanuts.
Remove scrambled egg Makes about 4 servings.

Nutritional facts
PER SERVING: 397 calories, 9 g total fat, 22 g protein, 55 g carbohydrate

-3-
Page02-6 10/1/04 4:02 PM Page 4

ATaste of This Life

Chicken Fajitas
Ingredients
3 lbs Chicken breast, skinned 1 each Bell pepper, red and yellow
and boned in strips
4 tbsp Chile powder cup Red wine vinegar If you burn yourself
1 tbsp Cumin 8 inch Flour or corn tortillas while cooking,
1 tbsp White pepper immediately pinch
3 tbsp Garlic powder your earlobe
Garnish
with "the same
1 tbsp Chile pepper, crushed cup Sour cream, non-fat
side thumb and
5 tbsp Vegetable oil cup Guacamole forefinger" and
3 tbsp Chicken stock, unsalted cup Tomato, chopped hold for 3 minutes.
1 Red onion, in strips cup Refried beans This acupuncture
method of first aid
prevents pain
and blistering.
Directions
Trim chicken and cut diagonally Vegetables should remain Follow this for
into strips. Mix with spices. Add crisp. It is best to work in minor burns only.
oil and mix well. Cover and marinate. 3 or 4 batches instead of putting
Jody Koinoff
Heat skillet. Stir-fry meat, when everything in the pan at once.
almost done add vegetables and Wrap meat in tortillas
vinegar. Remove from heat. and garnish.

Nutritional facts
PER SERVING: 487 calories, 18 g total fat, 46 g protein, 38 g carbohydrate, 6 g fiber

-4-
Page02-6 10/1/04 4:02 PM Page 5

ATaste of This Life

Creamy Herbed Noodles

Ingredients
2 cup Chicken stock, fat-free
tsp Pepper To my most wonderful daughter Kayla
4 cup Egg noodles
For someone thats as cute as a button
cup Herbed cream cheese, low-fat
However like a flower so big and strong
Half Red or yellow pepper, chopped
1 cup Water Growing each day like a flower would
Grow so very nice these flowers

Directions Will grow up so they could

Big and strong and beautiful
In saucepan, bring stock, water and
pepper to boil; stir in noodles. Reduce heat Each day that goes by
and simmer, stirring occasionally, until tender We look at everything at once
but firm, about 5 minutes. However so remember
Stir in herbed cream cheese until melted. me when I am gone
Stir in red or yellow pepper. Cover and
Love always your mother,
let stand until sauce is thickened, Tresa Nelson
about 5 minutes.
Makes 4 servings.

Nutritional facts
PER SERVING: 170 calories, 7 g total fat, 8 g protein, 30 g carbohydrates

-5-
Page02-6 10/1/04 4:03 PM Page 6

ATaste of This Life

Spaghetti with Tuna

11
Ingredients Directions Tips on
Breastfeeding
12 oz Spaghetti In a large pot of boiling salted
2 tbsp Olive oil water, cook pasta until tender but HCV has been
1 Sweet red firm, 8 to 10 minutes. Drain, rinse found in breast milk
pepper, chopped with cold water and return to pot. infrequently, and
studies so far
4 cloves Garlic,minced Reserve half cup (125 ml) cooking
do not show that
2 cans Solid white tuna, liquid. breastfeeding
drained Meanwhile, in nonstick skillet, increases the risk
(each 6 oz/170 g) heat oil over medium heat; cook red of transmission of
2 tbsp Capers pepper and garlic until fragrant, hepatitis C to the
tsp Each salt about 30 seconds. Add tuna, baby. Therefore,
breaking into chunks. Add capers, the baby CAN be
and pepper
safely breastfed.
Pinch Hot pepper flakes salt, pepper and hot pepper flakes;
cup Fresh parsley, cook until hot, about two minutes. However, if
chopped Add cooking liquid. Toss with pasta. the nipples are
Sprinkle with parsley. bleeding or
Makes 4 servings. cracked, it is
recommended that
Nutritional facts breastfeeding be
PER SERVING: 476 calories, 27 g protein, 10 g total fat, 67 g carbohydrates, 4 g fiber stopped until they
are healed.

-6-
Page07-11 10/1/04 4:08 PM Page 7

ATaste of This Life

10
Chicken with Sun-dried Tomato-Mushroom Sauce If you have
complications...
such as cirrhosis
(fluid retention)
Ingredients you need to pay
more attention
4 tsp Olive oil, divided cup Chicken broth, to your nutrition.
4 oz Chicken breast fat-free, low-sodium Get tailored
halves, skinless, cup Shallots, finely chopped advice from your
doctor or dietitian.
boneless cup Sun-dried tomato, diced
tsp Black pepper cup White vinegar Eat smaller
2 cup Mushroom, sliced 1 tbsp Fresh parsley, chopped meals every few
hours. This may be
easier for your
body to handle
Directions and will help
Heat 2 tsp oil in a large Add 2 tsp oil, mushrooms, and keep your energy
non-stick skillet over medium- shallots; cook 2 minutes, stirring level up.
high heat. Sprinkle chicken frequently. Stir in broth, sun-dried You may need
with pepper. Add chicken to tomato and vinegar; cook for to limit your intake
pan; cook 4 minutes on each 1 minute. Spoon sauce over of salt if you have
side until done. Remove from chicken, sprinkle with parsley. swelling of the
abdomen (ascites)
pan; keep warm. Serving size: 1 chicken
or legs (edema).
Reduce heat to medium. breast half and cup sauce.
Try extra-strength
liquid nutrition
supplements,
Nutritional facts either home made
PER SERVING: 206 calories, 6 g total fat, 29 g protein, 8 g carbohydrates or bought from
your local
pharmacy.

-7-
Page07-11 10/1/04 4:08 PM Page 8

ATaste of This Life

Honey Garlic Chicken Wings

Ingredients
30 pcs Chicken wings cut
6 cloves Garlic, minced
cup Honey, liquid Garlic Tip
2 tbsp Soy sauce, low-sodium Garlic is a natural
3 tbsp Olive oil power house for
2 tbsp Cornstarch your health.
It is a natural
antibiotic so it
protects us from
Directions infections.
Mix cornstarch with smell garlic fragrant add in The next time
2 tbsp water, put aside. chicken wings, stir continuously you feel sick;
pop a couple of
Fry chicken in batches for about 5 minutes.
garlic cloves.
with 2 tbsp olive oil until Add honey and soy sauce Eat parsley
golden brown, and then continue stirring. Stir in after as it is
remove. In another clean cornstarch mixture then let it a natural breath
pan, heat remaining 1 tbsp simmer for 5 minutes or freshener.
olive oil in medium-high heat. when sauce thickens.
Put in garlic, when you Makes 10 servings.

Nutritional facts
PER SERVING: 431 calories , 27 g total fat , 27 g protein , 19 g carbohydrate

-8-
Page07-11 10/1/04 4:08 PM Page 9

ATaste of This Life

2
Tips for Building
Physical Activity
into the Daily
Routine
Avoid being
inactive for long
periods, like
watching TV. Get
Roasted Chicken with Herbs up often from the
couch and stretch
Ingredients and bend for a
few minutes.
3 lbs Broiler chicken, uncooked 1 tbsp Fresh rosemary leaves
3 cloves Garlic, minced (or dried, 1 tsp) Walk whenever
tsp Fresh ground pepper 1 tbsp Fresh sage you can. Get off
(or dried, 1 tsp) the bus early, use
1 tbsp Fresh thyme leaves
the stairs instead of
(or dried, 1 tsp) tsp Salt the elevator, leave
the car at home
and walk to the
Directions grocery store.
Preheat oven to 3500F (1750C). meat. Rub herb mixture under Start with a
If using fresh herbs, remove loosened skin. Place chicken 10-minute walk,
leaves with stems and chop. breast side up in a shallow and then gradually
Combine minced garlic, thyme, roasting pan coated with increase the time.
rosemary, sage, salt and pepper vegetable oil spray. Bake chicken Play actively
in a small bowl. Wash chicken for 1 hour and 15 minutes or with your children.
under cold water, trim excess until chicken is golden brown.
Observe a
fat and pat dry with paper towels. Cover loosely with foil or cloth
physical activity
Starting at the neck cavity, and let stand for 5-10 minutes class to see if you
loosen skin from breast and before carving. want to try it. Try
drumsticks by inserting fingers, Discard skin, carve and one class to start.
gently pushing between skin and serve. Makes 6 servings. Find out about
walking and
Nutritional facts cycling paths,
PER SERVING: 56 calories, 4 g total fat, 5 g protein swimming pools
and skating rinks
nearby, and
use them.

-9-
Page07-11 10/1/04 4:08 PM Page 10

A Taste of This Life

10
You definitely
should see
a Registered
Dietitian if
you have:
complications
related to advanced
liver disease, such
as cirrhosis or fluid
retention
another medical
complications, such
Tandoori Chicken with Rice as diabetes or HIV

problem with
Ingredients weight loss or
4 cup Rice, cooked 1 lb Chicken breast weight gain
1 tbsp Vegetable oil skinless, boneless, diarrhea for
2 cup Onion, chopped cut into 1 inch cubes more than 3 days;
3 cup Carrots, sliced tsp Orange peel, trouble eating well
2 tbsp Soy sauce, low-sodium finely grated
diagnosis of fluid
2 tsp Curry powder 1 cup Cilantro, chopped retention requiring
a low salt diet

Directions To Find a
Registered
Prepare the vegetables and Stir-fry the mixture until the Dietitian
saut in oil over medium heat chicken loses its pink color.
Visit
while you cut up the chicken. Cover tightly and simmer www.dietitians.ca
Add the chicken, soy sauce, gently for another ten minutes and search "Find
and spices to the vegetables. to soften the vegetables and a Nutrition
Grate the orange peel and add blend the flavors. Professional."
it to the skillet. Add water if Serve the chicken mixture over Call your local
necessary to prevent too much warm rice and top with cilantro. public health
browning or burning. Makes 4 servings. department,
hospital or
community health
Nutritional facts centre or call
PER SERVING: 460 calories, 32 g protein, 8 g total fat, 63 g carbohydrates, 6 g fiber Consulting Dietitians
Network @
1-888-901-7776.

-10-
Page07-11 10/1/04 4:09 PM Page 11

ATaste of This Life

Ginger Steamed
Chicken and Rice
Ingredients
1 lb Chicken breast,
boneless skinless
2 cup Mushrooms, quartered
3 Green onions, chopped
1 Egg yolk
2 tbsp Soy sauce, low-sodium
1 tbsp Hoi sin sauce
1 tbsp Water
2 tsp Corn starch
2 tsp Sesame oil
1 tsp Ginger root, grated
Pepper, ground
1 cup Rice, long grain
1 large Carrot, sliced
1 cup Broccoli, chopped

Directions
Cut chicken into inch (1 cm) until no liquid is on surface,
cubes. In bowl, combine chicken, about 10 minutes.
mushrooms, half of the green Add chicken, cook for
onions, the egg yolk, soy sauce, 8 minutes; sprinkle carrot and
hoi sin sauce, water, cornstarch, broccoli around edge; cook
sesame oil, ginger and pepper; until carrot is tender and chicken
let stand for ten minutes. is no longer pink inside, about
Meanwhile, in saucepan, bring 10 minutes. Served sprinkled
2 cups water to boil. Add rice; with remaining green onions.
reduce heat, cover and simmer Makes 4 servings.

Nutritional facts
PER SERVING: 373 calories, 32 g protein, 6 g total fat, 45 g carbohydrate, 3 g fiber

Canadas Food Guide Recommendations

Enjoy variety of foods from each food group
Food Group Servings/day Choose more often
Grain products 5-12 whole grain and enriched grain products
Vegetables and Fruits 5-10 dark green and orange
vegetables and orange fruit
Milk products 2-4 lower-fat dairy products
Children 4-9 years: 2-3
Youth 10-16 years: 3-4
Pregnant/breastfeeding: 3-4
Meat and alternatives 2-3 lean meat, poultry, fish, peas, beans, lentils

-11-
Page12-16 10/1/04 4:16 PM Page 12

ATaste of This Life

High Protein Fried Rice

10
Low-Cost
Nutritious
Ingredients Choices
Eating well doesn't
1 cup Brown rice, cooked and cooled
have to be
6 Egg whites, beaten expensive. Low-cost
8 oz Chicken breast, cooked, chopped nutritious choices
cup Green onion, chopped can be found in:
2 cloves Garlic, peeled and finely chopped
2 tbsp Chicken broth, low-sodium bread, rice,
pasta, rolled oats
Dash Soy sauce, low-sodium
Freshly ground pepper carrots, potatoes,
to taste frozen vegetables,
apples, in-season
berries
Directions
Cook egg whites in non-stick skillet and set aside. milk powder, plain
Spray pan with non-stick vegetable oil spray and saut milk or yogurt
onion, garlic and a dash of soy until garlic is lightly
browned. Add rice and chicken, cook until warm. Add baked beans, eggs,
dried beans, peas
broth and egg whites, cook until hot. Season to taste
and lentils, canned
with ground pepper. fish, ground beef
Makes 4 servings.

Nutritional facts
PER SERVING: 185 calories, 2 g total fat, 23 g protein, 18 g carbohydrates, 1 g fiber

-12-
Page12-16 10/1/04 4:16 PM Page 13

ATaste of This Life

Beef and Mushroom Stir-fry

Ingredients
10
A healthy diet
includes:
1 lb Beef sirloin steak, well 2 cloves Garlic, crushed
adequate
trimmed, thinly sliced tsp Red pepper, crushed carbohydrate,
2 tsp Olive oil tsp Salt not excessive,
spread out over
1 can Mushrooms, sliced Chicken broth the day
1 med Red pepper, thinly sliced 1 tsp Cornstarch
1 bunch Green onions, sliced 4 cup Rice, cooked adequate protein
intake for fighting
infection and for
liver regeneration
Directions
In large nonstick skillet, salt; cook, stirring quickly plenty of fruits
and vegetables to
heat olive oil over medium-high and constantly, about 3 minutes maximize free
heat until hot. Add mushrooms, for medium-rare or until desired radical-fighting
red pepper, and green onions, doneness. antioxidants
(emphasize variety
and cook about 8 minutes or In cup, mix broth and colour)
until vegetables are tender and cornstarch. Return
and mushrooms are golden, mushroom mixture to skillet. foods that are
rich in vitamin A
stirring frequently. Transfer Add cornstarch mixture; heat and vitamin C
vegetables to bowl. to boiling, stirring constantly.
To same skillet, add steak, Boil 1 minute. avoidance of
alcohol to protect
garlic, crushed red pepper, and Makes 4 servings. the liver and allow
it to regenerate
Nutritional facts
PER SERVING: 205 calories, 8 g total fat, 6 g carbohydrates, 26 g protein limit consumption
of foods high in fat
and sugar

-13-
Page12-16 10/1/04 4:16 PM Page 14

Braised Lamb Chops

ATaste of This Life

with Spring Vegetables

Ingredients
4 Lamb chops, blade
or round bone
shoulder
(about 6 ounces
each)
1 tbsp Olive oil
3 tbsp All-purpose flour
2 cloves Garlic, crushed
3 tbsp Red wine vinegar
1 can Beef broth,
fat-free,
reduced sodium
(14 oz)
1 tsp Dried rosemary,
crumbled dry
1 cup Baby carrots
1 pkg Baby peas, frozen

Directions
Trim fat from lamb chops. Add the garlic and the rosemary
Season with salt and pepper. and bring to a boil, whisking.
In a large deep, heavy skillet, Reduce to a simmer; add the
heat the olive oil over high heat. lamb chops with any juices that
9
When
Add the lamb chops and cook for have accumulated on the plate. considering
Antiviral
3 to 5 minutes each side, or until Cover the pan and simmer for
Treatment
nicely browned. Transfer to a 5 minutes. keep in mind
platter. Add the flour to the pan Turn the chops in the sauce It is important that,
drippings. and add the vegetables. Cover before prescribing
Cook, stirring rapidly and cook for 5 to 7 minutes, hepatitis C treatment
with a wooden spoon, about until the lamb and the vegetables with any medication,
1 minute or until the flour starts are tender. the doctor knows all
to brown but isnt scorched. Top each serving of the current and past
medical problems of
Using a wire whisk, slowly rice with lamb chop and some
the patient. Further
add the broth and wine until the of the vegetables and sauce. consultation with
flour mixture is well incorporated. Makes 4 servings. other physicians
may be necessary.

Nutritional facts Certain conditions

PER SERVING: 377 calories, 37 g protein, 21 g carbohydrates, 16 g total fat, 5 g fiber can be activated or
made worse by
treatment with
Interferon therapy.

-14-
Page12-16 10/1/04 4:17 PM Page 15

ATaste of This Life

Sweet and Sour Chops

9 COOK:

Cook (or dry)

Ingredients food thoroughly.
1 tbsp Olive oil Cooking times and
4 Pork loin chops, (1-2 cm thick) temperatures vary
cup Chicken stock for different meats
and poultry.
2 tbsp Granulated sugar
2 tbsp Wine vinegar Prepare foods
2 cloves Garlic, minced quickly, and serve
Pinch Pepper right away so
foods do not
linger at room
Directions temperatures where
bacteria can grow.
Trim fat from chops. garlic and pepper to skillet;
In skillet, heat oil over cook over high heat, stirring Do not eat raw
medium-high heat; cook often, until syrupy, about meat, fish or
chops, turning once until 4 minutes. poultry, raw eggs,
just a hint of pink remains Return chops and any and unpasteurized
inside, 8 to 10 minutes. accumulated juices to skillet; milk products or
Transfer to plate. turn to coat and heat through. fruit juices
Add stock, sugar, vinegar, Makes 4 servings.

Nutritional facts
PER SERVING: 263 calories, 31 g protein, 12 g total fat, 7 g carbohydrates

-15-
Page12-16 10/1/04 4:17 PM Page 16

ATaste of This Life

Swiss Pork and Mushroom

9
Abdominal
Swelling
Ingredients
If fluid starts to
1 lb Pork loin chops, boneless Pinch Pepper collect in your
1 tbsp Olive oil c Sour cream, light abdomen (abdominal
Half Onion, diced cup Chicken stock, swelling/ascites) you
2 cup Mushrooms, sliced low-sodium must follow a salt-
2 cloves Garlic, minced restricted diet.
1 tsp Lemon juice
tsp Salt 1 tbsp Fresh parsley, chopped Condiments such
as ketchup, mustard
and soya sauce
usually have high
Directions sodium content, as
Trim fat from chops and cut medium heat, stirring occasionally, do snacks like
pork crosswise into thin strips. until no liquid remains, about pickles, crackers,
In large non-stick skillet, heat 10 minutes. Return pork to pan. peanuts, pretzels,
chips, etc.
oil over medium-high heat; Stir in sour cream and stock;
stir fry pork, in batches, until cook, without boiling, until hot, Always look for
items that are labeled
browned but still slightly pink inside, 1 minute. Stir in lemon juice.
"low salt" or "no
2 to 3 minutes. With slotted spoon, Sprinkle with parsley. sodium added"
transfer to plate. Serve over egg noodles
Watch out for
Add onion, mushrooms, garlic, and with dilled carrots.
food the food
salt and pepper to pan; cook over Makes 4 servings. additive monosodium
glutamate (MSG),
which is high in
Nutritional facts
sodium
PER SERVING: 246 calories, 28 g protein, 12 g total fat, 6 g carbohydrates, 1 g fibre

-16-
Page17-21 10/1/04 4:32 PM Page 17

ATaste of This Life

Ginger Shrimp and Noodle Soup 5

Liquid Nutrition
Supplements
Use these drinks for extra
Ingredients calories and protein,
especially when you are
1 Envelope noodle soup mix finding it hard to eat well.
4 cup Water Homemade Recipes
2 tbsp Rice wine vinegar Nutrient Booster
1 tsp Fresh ginger, chopped or ground ginger ( tsp) Add 1/4 cup of skim
1 dash Red pepper flakes milk powder to a
glass of whole milk
1 lb Shrimp, medium uncooked, cleaned
Sunny Orange Shake
lb Fresh sugar snap peas or Frozen (8 oz) Combine in a blender
2 oz Radishes, sliced until smooth:
3/4 cup vanilla-
flavoured yogurt
Directions 2 tbsp skim milk
powder
In large saucepan, combine noodle soup mix, water, 1/2 cup orange
vinegar, ginger and red pepper flakes. Cover and bring juice
to a boil, then simmer uncovered, stirring occasionally, Store-Bought Supplements
You can find them in
1 minute. Stir in shrimp, sugar snap peas and radishes. the pharmacy, or the
Simmer, stirring occasionally, 4 minutes or until shrimp pharmacy section of
your grocery store.
are pink and vegetables are tender-crisp. Some examples are:
Makes 6 servings. Boost
Carnation Instant
Breakfast
Nutritional facts Ensure
PER SERVING: 149 calories, 23 g protein, 10 g carbohydrate, 2 g fat Equate
Life Replenish
Resource

-17-
Page17-21 10/1/04 4:32 PM Page 18

ATaste of This Life

Dahl of Split Peas

Ingredients
2 cup Split yellow
peas
2 cup Onions,
chopped
Pinch Mustard, dry
2 tsp Turmeric
2 tsp Curry
powder
cup Honey,
liquid

Directions
Bring to a boil 4 cups of water
then add split yellow peas, simmer
without lid until soft. Meanwhile
saut onions in a saucepan until
clear then set aside.
In a small bowl, mixes
together dry mustard, turmeric,
curry and honey. Add to onions
and mix. Add mixture to split peas.
Simmer with cover on, stirring
occasionally
Makes 6 servings.

Nutritional facts
PER SERVING: 335 calories, 69 g carbohydrates, 3 g total fat, 17 g protein

10
Tips for Choosing a Multivitamins and
Mineral Supplement
Select multivitamin/mineral supplements containing
vitamin A, B, C, E; selenium, zinc and folate.

Select multivitamin/mineral without IRON (i.e. formula

for men or adults over 50)

-18-
Page17-21 10/1/04 4:32 PM Page 19

ATaste of This Life

Ten-Minute Taco Salad

Ingredients 3
Tips on Ways to
2 tsp Vegetable oil 1 can Red kidney beans, Love Your Liver
1 Onion, chopped drained and rinsed Cut down on the
2 cloves Garlic, minced 1 cup Lettuce, shredded amount of deep fried
and fatty foods you
1 lb Extra lean ground beef 2 Plum tomatoes, consume.
1 tbsp Chili powder chopped Minimize your
2 tsp Dried oregano 1 cup Cheddar cheese, shredded consumption of
tsp Each salt and pepper cup Sour cream, light smoked, cured and
salted foods. Taste
cup Chili sauce cup Cucumber, diced your food before
4 cup Baked tortilla chips cup Fresh basil, shredded adding salt and try
alternative seasonings.
A high fiber
diet is especially
Directions helpful in keeping you
healthy.
In large nonstick skillet, 5 minutes. Drain off any fat.
Replace rich
heat oil over medium-high heat; Add kidney beans and chili sauce;
desserts, snacks and
cook onion and garlic, stirring stir to combine. Cover 4 dinner plates drinks with fresh fruit.
occasionally, until softened, about withtortilla chips; divide meat mixture Keep your body
3 minutes. over chips. Scatter lettuce, weight close to the
ideal.
Add beef, chili powder, dried tomatoes and cheese over top.
A regular exercise
oregano, salt and pepper; cook, In bowl, stir together sour cream,
routine, 2 or 3
breaking up meat with spoon, until cucumber and basil; dollop on days a week.
crumbly and no longer pink, about each salad. Dont mix
medicines without
the advice of
Nutritional facts a doctor.
PER SERVING: 182 calories, 11 g protein, 9 g total fat, 15 g carbohydrates, 3 g fiber

-19-
Page17-21 10/1/04 4:32 PM Page 20

ATaste of This Life

Healthy Romaine Salad

8 Tips for
Maximizing
Ingredients Nutrition
2 hearts Romaine lettuce, torn 2 tsp Dijon mustard Add powdered
milk to regular milk,
1 Carrot, sliced tsp Granulated sugar milkshakes, even
Sweet red pepper, sliced 2 tbsp Italian seasoning casseroles, soups,
cup Red onion, sliced Pinch Salt eggs, mashed
potatoes, hot cereal
cup Olive oil Pinch Pepper
and puddings.
2 tbsp Red vinegar cup Grape tomatoes Try adding 1/4 cup
of powdered milk
to 1 glass of
regular milk.
Directions
Spread peanut
In salad bowl, whisk together Add romaine, carrot, red pepper, butter on breads,
olive oil, red vinegar, Dijon mustard, red onion and grape tomatoes. Toss tortillas, waffles,
sugar, Italian seasoning, salt and together and serve. pancakes and fruit.
pepper. Makes 4 servings. Add cooked
beans or hard-boiled
eggs to soups,
casseroles and pasta
Nutritional facts that already contain
PER SERVING: 115 calories, 10 g total fat, 2 protein, 5 g carbohydrates, 1 g fiber cheese or meat.
Melt cheese on
sandwiches,
hamburgers,
vegetables, rice
or noodles.

-20-
Page17-21 10/1/04 4:33 PM Page 21

ATaste of This Life

14
HEADACHES:
5 Common
Causes
STRESS: Frayed nerves
are a frequent cause
of "tension" headaches
and may also trigger
migraines. Take 1/2
hour a day to day-
dream, meditate or
otherwise relax.

DIET: Certain foods

contain ingredients
that can cause
headache pain, such
as caffeine, red wine,
processed meats,
chocolate, cheese,
citrus fruits, lentils,
snow peas and MSG.

EYESTRAIN:
Concentrating on
one object for a long
Carrot Raisin Salad time (such a
computer screen)
Ingredients can cause temporary
2 cup Carrots, shredded head pain. Take
occasional "eye
1 med stalk Celery, thinly sliced
breaks" by looking
cup Raisins out a window or
cup Lemon yogurt, focusing on some
low-fat distant object.

Directions SITTING: Staying

seated for long
Mix all ingredients. Serve on salad greens. periods, especially
"hunched over," can
tighten muscles and
Nutritional facts lead to headaches.
PER SERVING: 158 calories, 1 g total fat, 3 g fibre Shift position, stand
and stretch, take a
walk during lunch
break, etc.

SLEEP: Too little and

even too much
sleep can cause
headaches. Retire
and rise ach day at
the same time, even
on weekends and
vacations.

-21-
Page22-25 10/1/04 4:40 PM Page 22

ATaste of This Life

Asparagus Salad
12
Tips on
Ingredients Managing
Anxiety/
1 lb Asparagus, steamed Depression
cup Mayonnaise, light Its nice to know
2 tbsp 2% milk that because of its
1 tsp Lemon rind, grated commonness, youre
not alone
1 tbsp Lemon juice
Pinch Salt Lifestyle modification
Pinch Granulated sugar Reduce or
2 tbsp Chives or green onions, eliminate caffeine
chopped (optional) and alcohol
Exercise more
Directions Try relaxation
techniques
Wash asparagus and mayonnaise, milk, grated lemon
break off ends. Place in large rind, salt and sugar. Arrange Connect with
pot, with half of water in bottom cooked asparagus, on plates; support groups in
and steam high heat for about drizzle with dressing. your community
five minutes, or until tender Sprinkle with fresh
crisp. Rinse with cold water chopped chives and green onions, Solicit supportive
counselling
and set aside. optional.
To address life
In bowl, whisk together Makes 4 servings. situation stress
To devise coping
Nutritional facts mechanisms
PER SERVING: 70 calories, 5 g total fat, 5 g carbohydrates, 1 g fiber
Ask your doctor

-22-
Page22-25 10/1/04 4:41 PM Page 23

ATaste of This Life

Apple-Carrot Muffins
Ingredients
2 cup All-purpose flour 1 large Green apple, peeled,
2 tsp Baking soda cored and grated
tsp Salt cup Almonds, sliced
2 tsp Cinnamon, ground cup Coconut flakes,
1 cup Brown sugar unsweetened,
2 cup Carrots, grated 3 Eggs, slightly beaten
Beta-carotene
cup Raisins 2 tsp Vanilla extracts By cooking
carrots you make
them more
Directions nutritious because
the heat releases
Combine first 5 ingredients in extract in the bowl. Add to dry
beta-carotene -
a large bowl and mix well. Stir in ingredients, stirring just until the nutrient that
carrot, apple, raisins, almonds moistened. Spoon into greased helps fight cancers,
and coconut. Make a well in the muffin pans, filling two-thirds full. heart disease and
center of mixture. Bake at 350OF for 20 minutes. cataracts.
Combine eggs, oil and vanilla Yields 2 dozens.

NUTRITIONAL FACTS
PER SERVING: 143 calories 143 g total fat, 9 g protein, 28 g carbohydrates, 3 g fiber

-23-
Page22-25 10/1/04 4:41 PM Page 24

ATaste of This Life

Granola Oatmeal Cookies

Ingredients Directions
cup Margarine Cream margarine with 9
Healthy Eating
1 cup Brown sugar sugar. Add egg, water and There is no magic
1 Egg vanilla extract. Beat until food that can cure
hepatitis C
cup Water creamy. Add granola, oats,
1 tsp Vanilla extract flour, coconut, salt and baking There is no need
soda. Mix until blended. to restrict any
1 cup Granola, unsweetened
Use about 2 tbsp dough specific type of food
(any flavor) in your diet, unless
2 cup Rolled oats, for each cookie, making them
you have cirrhosis
uncooked the size of a small walnut.
Fatty foods stay in
cup Coconut flaked, Drop cookies onto a greased
your stomach a long
unsweetened baking sheet, about 3 inches
time and may give
1 cup All-purpose flour apart. Bake at 3500F for you a sensation of
tsp Baking soda 10-12 minutes or until cookies bloating, but they
are evenly browned. will not actually
1 tsp Salt
Makes 5 dozens. damage your liver.

Nutritional facts
PER SERVING: 62 calories, 1 g protein, 3 g total fat, 9 g carbohydrates

-24-
Page22-25 10/1/04 4:41 PM Page 25

ATaste of This Life

Oatmeal Banana Muffins

Ingredients
1 cup Quick oatmeal cup Honey, liquid
cup Brown sugar 1 cup All-purpose flour
cup Margarine 1 tsp Baking powder
2 Eggs 1 tsp Baking soda Oats/Fiber
3 Bananas, over-ripe, tsp Salt Although you
mashed may think of oats
as a breakfast
cereal, they can
be used to add
Directions flavor and
Cream sugar and margarine. Stir in oats. nutrition to
different dishes.
Beat eggs, banana and honey. Fill 24 medium muffin cups
Try using oats
Stir together flour, baking about 2/3 full. Bake at 3750F for in meat loaf
powder, baking soda and salt. 15 to 17 minutes, until golden and hamburgers,
Add to creamed mixture, brown and toothpick stuck in and always
beating only until just blended. center comes out clean. in cookies or
muffins.

Nutritional facts
PER SERVING: 145 calories, 2 g protein, 4 g total fat, 25 g carbohydrates

-25-
Page26-33 10/1/04 4:47 PM Page 26

A Taste of This Life

THE OLD FARMERS ALMANAC
Substitutions for Common Ingredients

ITEM AMOUNT SUBSTITUTION

Allspice 1 teaspoon 1/2 teaspoon cinnamon plus

1/8 teaspoon ground cloves
Arrowroot, as thickener 1-1/2 teaspoons 1 tablespoon flour
Baking powder 1 teaspoon 1/4 teaspoon baking soda plus
5/8 teaspoon cream of tartar
Bread crumbs, dry 1/4 cup 1 slice bread
Bread crumbs, soft 1/2 cup 1 slice bread
Buttermilk 1 cup 1 cup plain yogurt
Chocolate, 1 ounce 3 tablespoons cocoa
unsweetened plus 1 tablespoon butter or fat
Cracker crumbs 3/4 cup 1 cup dry bread crumbs
Cream, heavy 1 cup 3/4 cup milk plus
1/3 cup melted butter
(this will not whip)
Cream, light 1 cup 7/8 cup milk plus
3 tablespoons melted butter
Cream, sour 1 cup 7/8 cup buttermilk or plain yogurt
plus 3 tablespoons melted butter
Cream, whipping 1 cup 2/3 cup well-chilled evaporated milk, whipped;
or 1 cup nonfat dry milk powder whipped with
1 cup ice water
Flour, all-purpose 1 cup 1-1/8 cups cake flour; or 5/8 cup potato flour; or
1-1/4 cups rye flour or coarsely ground whole-grain
flour; or 1 cup cornmeal
Flour, cake 1 cup 1 cup minus 2 tablespoons sifted
all-purpose flour
Flour, self-rising 1 cup 1 cup all-purpose flour plus 1-1/4 teaspoons
baking powder plus 1/4 teaspoon salt
Garlic 1 small clove 1/8 teaspoon garlic powder or
instant minced garlic
Herbs, dried 1/2 to 1 teaspoon 1 tablespoon fresh herbs, minced and packed
Honey 1 cup 1-1/4 cups sugar plus 1/2 cup liquid
Lemon juice 1 teaspoon 1/2 teaspoon vinegar
Lemon, juice and rind 1 3 tablespoons bottled lemon juice and
1 teaspoon dried grated rind
Lemon rind, grated 1 teaspoon 1/2 teaspoon lemon extract
Milk, skim 1 cup 1/3 cup instant nonfat dry milk plus 3/4 cup water
Milk, to sour 1 cup 1 cup minus 1 tablespoon milk plus
1 tablespoon vinegar or lemon juice.
Stir and let stand 5 minutes.
Milk, whole 1 cup 1/2 cup evaporated milk plus 1/2 cup water; or
1 cup skim milk plus 2 teaspoons melted butter
Mustard, prepared 1 tablespoon 1 teaspoon dry or powdered mustard
Onion, chopped 1 small 1 tablespoon instant minced onion;
or 1 teaspoon onion powder; or 1/4 cup frozen
chopped onion

-26-
Page26-33 10/1/04 4:47 PM Page 27

A Taste of This Life

ITEM AMOUNT SUBSTITUTION

Sugar, granulated 1 cup 1 cup firmly packed brown sugar; or 1-3/4 cups
confectioners' sugar (do not substitute in baking); or
1/2 cup honey; or 1 cup superfine sugar; or
1-1/2 cups corn syrup; or 2/3 cup maple syrup (for
last two, reduce liquid in recipe by 25 percent)
Tomatoes, canned 1 cup 1/2 cup tomato sauce plus 1/2 cup water; or
1-1/3 cups chopped fresh tomatoes, simmered
Tomato juice 1 cup 1/2 cup tomato sauce plus 1/2 cup water plus
dash each salt and sugar; or 1/4 cup tomato paste
plus 3/4 cup water plus salt and sugar, to taste
1/2 cup tomato sauce plus
2 tablespoons sugar,
Tomato ketchup 1/2 cup 1 tablespoon vinegar, and 1/8 teaspoon
ground cloves
Tomato puree 1 cup 1/2 cup tomato paste plus 1/2 cup water
Tomato soup 1 can (10-3/4 oz.) 1 cup tomato sauce plus 1/4 cup water
Vanilla 1-inch bean 1 teaspoon vanilla extract
Yeast 1 cake (3/5 oz.) 1 package active dry yeast
Yogurt, plain 1 cup 1 cup buttermilk

Substitutions for Uncommon Ingredients

Cooking an ethnic dish but can't find a special ingredient? Here are a few ideas for alternatives.

ITEM SUBSTITUTION
Balsamic vinegar
-- 1 tablespoon 1 tablespoon red wine vinegar plus 1/2 teaspoon sugar
Bamboo shoots Asparagus (in fried dishes)
Bergamot Mint
Chayotes Yellow summer squash or zucchini
Cilantro Parsley (for color only; flavor cannot be duplicated)
Coconut milk 2-1/2 cups water plus 2 cups shredded, unsweetened coconut.
Combine and bring to a boil. Remove from heat; cool.
Mix in a blender for 2 minutes; strain. Makes about 2 cups.
Delicata squash Butternut squash or sweet potato
Green mangoes Sour, green cooking apples
Habanero peppers 5 jalapeno peppers or serrano peppers
Italian seasoning Equal parts basil, marjoram, oregano, rosemary, sage, and thyme
Lemon grass Lemon zest (zest from 1 lemon equals 2 stalks lemon grass)
Limes or lime juice Lemons or lemon juice
Lo Mein noodles Egg noodles
Mascarpone
-- 1 cup 3 tablespoons heavy cream plus 3/4 cup cream cheese plus
4 tablespoons butter
Neufchatel Cream cheese or Boursin
Palm sugar Light brown sugar
Rice wine Pale, dry sherry or white vermouth
Red peppers Equal amount pimientos
Romano cheese Parmesan cheese
Saffron Turmeric (for color; flavor is different)
Shallots Red onions or Spanish onions
Shrimp paste Anchovy paste
Tamarind juice 5 parts ketchup to 1 part vinegar

-27-
Page26-33 10/1/04 4:47 PM Page 28

f
ATaste of This Life
iber is the indigestible part of carbohy-
drate. Major dietary sources of fiber BEST SOURCES OF FIBER
include whole grain cereals, breads,
FOOD AMOUNT FIBER
legumes (dried beans), fruits, and
vegetables. Fiber does not provide any Pinto beans 1/2 cup 10.3 g
calories because our digestive tract does Kidney beans 1/2 cup 8.2 g
Corn, cooked 1/2 cup 4.7 g
not have the enzymes needed to break
Lentils 1/2 cup 4.5 g
it down. Fiber falls into two broad Peas, cooked 1/2 cup 4.4 g
categories: soluble and insoluble. Apple, with skin 1 medium 4.2 g
Soluble Fiber: Black-eyed peas 1/2 cup 4.1 g
May decrease serum (blood) cholesterol Garbanzo beans 1/2 cup 4.0 g
levels Pear, 'Bartlett' 1 medium 4.0 g
May decrease blood sugar levels Almonds 1/4 cup 3.9 g
Whole-wheat pasta,
Insoluble Fiber: cooked 1 cup 3.7 g
Helps to decrease and prevent Brussels sprouts,
constipation cooked 1/2 cup 3.6 g
Helps prevent diverticulitis Split peas 1/2 cup 3.4 g
Decreases risk of colon cancer Sweet potato 1 medium 3.4 g
Sesame seeds 1/4 cup 3.3 g
Deficiency Symptoms Prunes, dried 4 3.1 g
Constipation Carrot raw 1 medium 2.6 g
Excessive Intake and Orange 1 medium 2.5 g
Toxicity Symptoms Potato, with skin 1 medium 2.4 g
Sudden increases in fiber intake may Banana 1 medium 2.3 g
result in intestinal gas, bloating, and Whole-wheat bread 1 slice 2.2 g
cramps. However, this subsides once Sunflower seeds 1/4 cup 2.2 g
your body adjusts to the increased Green beans, cooked 1/2 cup 2.0 g
Brown rice 1/2 cup 1.8 g
fiber intake.

A Guide to Grains

T o cook the grains listed on these pages, use a heavy saucepan with a tight-
fitting lid. Rinse the grains thoroughly. Bring the water to a boil, add the
grain, and return to a boil. Reduce the heat, cover, and simmer for the indicated
time. Once all the water is absorbed, fluff the grain with a fork, replace the cover,
remove from the heat, and let sit for about 15 minutes. When cooking grains for
salads, reduce the cooking times slightly so they retain a chewy texture.

GRAIN USES TO COOK

Amaranth Caution: This grain becomes sticky when cooked. 1 cup amaranth to 3 cups
Mix it with corn, scallions, and cooked pinto water; simmer
beans. Do not salt until thoroughly cooked. 25 to 30 minutes.

Barley, pearled Lightly milled to retain all of the germ and at least 1 cup barley to 3-1/2 cups
(pot) 2/3 of the bran, barley can be used in salads with water; simmer 45 to
red onions, cucumber, and feta and in soups, 60 minutes.
stews, and chilies. Try barley as a stuffing for
peppers, tomatoes, or poultry and in low-fat
"meat" loaf

-28-
Page26-33 10/1/04 4:47 PM Page 29

ATaste of This Life

GRAIN USES TO COOK

Buckwheat Not part of the wheat family, buckwheat can be 1 cup groats to 2 cups water;
groats (kasha) eaten by many on a wheat-free diet. It can be simmer 20 minutes.
roasted in a skillet with an egg for extra flavor.
Cook with noodles as a stuffing for cabbage,
or serve with squash.

Bulgur This is cracked wheat that has been partially
(quick-cooking) cooked and dehydrated. It is most often
combined with olive oil, garlic, mint, parsley,
paprika, and lemon to make tabbouleh.
Try it with pine nuts, cinnamon, and lemon
as a stuffing for tomatoes or green peppers.
1 cup bulgur to 2 cups water;
simmer 5 minutes.
Or combine 1 cup bulgur
with 1-1/2 cups boiling water
and let stand for 20 minutes.

Couscous These quick-cooking wheat berries have been 1 cup couscous to 1-1/2
ground, steamed, and dried to form tiny cups water; simmer
pellets. Use as a light bed for spicy vegetables 5 minutes.
and stews or in a risotto with curried vegetables.

Millet This is a mild, digestible grain often used by 1 cup millet to 3 cups water;
people on wheat-free diets. Serve as a bed for simmer 20 to 25 minutes.
sauteed vegetables and chickpeas, as a stuffing
with applesauce, or sprinkled into soups, stews,
or risotto.

Oats, rolled Eat as cereal (try adding currants and toasted 1 cup oats to 3 cups water;
nuts), or use in grain burgers, in cookies and simmer 10 to 15 minutes.
quick breads, and as a thickener in soups.

Quinoa Light, nutty flavor and higher in protein than 1 cup quinoa to 2 cups
other grains, quinoa (actually the fruit of an herb) water; rinse several times
is excellent in grain salads, as a stuffing for before cooking; simmer
zucchini or tomatoes, or in enchiladas or fajitas. 20 minutes.
It is also great with salsas and chutneys.

Rice Rice is a wonderfully versatile grain, good plain, 1 cup rice to 2 cups water;
added to vegetable casseroles, and used to stuff simmer 15 to 20 minutes for
peppers and tomatoes. Use short-grain, which is white rice; 40 to 60 minutes
sticky, for puddings and layered vegetable for brown rice.
dishes; use medium-grain as a side dish and in
Korean, Japanese, and Italian dishes; use
long-grain for stews, curries, paellas, and salads.

Rice, wild This seed of aquatic grass is high in B vitamins. 1 cup wild rice to
Combine with other grains, use with smoked 3-1/2 cups water; simmer
turkey as a salad, or serve with apples and 60 minutes.
squash.

Wheat berries Combine cooked, hard red winter wheat berries 1 cup wheat berries to
with bean sprouts, carrots, tamari, sesame oil, 3 cups water; simmer
and scallions for salad; or blend into stuffings 1-1/2 to 2 hours.
with celery, mushrooms, thyme, and sage; or Do not salt.
serve as a side dish with butter, salt, pepper, and
chopped fresh parsley

-29-
Page26-33 10/1/04 4:47 PM Page 30

Cooking Tips for Greens

ATaste of This Life
You'll need more greens per cooked serving than
you might think: For example, a medium-size head
of escarole (about 4 to 5 cups raw) will reduce to
3/4 cup once it is blanched, squeezed dry, and
chopped.
Cook greens in an enameled or stainless steel
pot so their acidity doesn't react with the metal.
To wash, fill a sink with lukewarm -- not cold --
water. (Soil washes off more easily with lukewarm
water.) Dunk the leaves into the water until all the
grit is removed, or rinse under a gentle stream of
water that won't bruise the tender leaves. Layer in
paper towels in a salad spinner.
Refrigerate and keep greens unwashed
until just before cooking; if they're stored
even slightly damp, they rot quickly.
Remove the stems from older Swiss chard,
spinach, kale, or beet greens: Fold over each
leaf lengthwise with the underside facing you.
Grasp the leaf with one hand and pull off the
stem with the other hand.
Greens retain considerable water when
they're blanched. Let them cool, and then
gently squeeze out as much water as you
can with your hands.

How to Grill Vegetables

VEGETABLE HOW TO PREPARE GRILLING TIME

Artichokes Cut in half lengthwise, press down on them to 15 to 20 minutes per side, or
spread the leaves open. Rub with olive oil and until base is tender.
sprinkle with salt.

Asparagus Roll spears in olive oil and sprinkle with salt and 5 to 10 minutes; turn every
pepper. few minutes until tender.

Corn Leave the stem and husk on. Pull back the husk, 10 to 20 minutes;
remove the silk, and soak for 15 minutes in cold turn several times.
water. Then carefully pull the husk back up,
smoothing and twisting it if necessary so it
stays closed.

Eggplant Cut in half lengthwise or into circles about 1/4 inch 4 to 5 minutes per side.
thick. Brush with olive oil.

Fennel Remove the stalks and cut the bulb in half lengthwise, 5 to 6 minutes per side.
or slice, keeping part of the root attached. Brush with
olive oil and sprinkle with salt. (Lightly steam large
bulbs before grilling.)

Leeks Cut white portions in half lengthwise and wash well in 4 to 6 minutes per side.
warm water. Brush with olive oil. (Lightly steam large
leeks before grilling.)

Mushrooms Use large caps, such as Portobello. Brush with olive oil 8 to 10 minutes per side.
and slice after grilling.

Onions Cut into 1/2-inch slices. Brush with olive oil and 8 to 10 minutes per side.
sprinkle with salt.

Peppers Cut bell peppers in half lengthwise, remove seeds, and 6 to 10 minutes skin side
brush with olive oil. down, then 3 to 4 minutes
on the other side.

Summer Cut into thirds or halves. Brush with olive oil and 5 to 8 minutes per side.
squash/zucchini sprinkle with salt.
-30-
Page26-33 10/1/04 4:47 PM Page 31

ATaste of This Life

Approximate Freezer Storage Life of Foods
Maintained at 0 degrees Fahrenheit (-18 Celsius)

FOOD MONTHS AT 0F
Bread
Quick breads 2
Yeast breads 6
Cakes/Cookies 4-6
Dairy
Butter 5
Cream* 2
Hard cheese 6
Milk* 1
Processed cheese 4
Dough
Cookie dough 4
Unbaked pastry 2
Yeast dough 2 weeks
Fish/Seafood
Bluefish, mackerel, perch, salmon (fatty) 2-3
Cod, flounder, haddock, sole (lean) 6
Oysters, scallops, clams 3-4
Shrimp, uncooked 6-12

Fruits/Juices
Citrus fruits and juices* 4-6
Sweetened fruits 12
Unsweetened fruits 8

Meat
Beef cuts 6-9
Cured meats** 1
Ground beef, lamb, veal 2-3
Ground pork 1-2
Lamb cuts 3-4
Leftover cooked meat 2-3
Pork cuts 2-3
Veal cuts 3-4

Pies
Fruit, baked 2-4
Fruit, unbaked 8
Pumpkin, chiffon 1
Poultry 6

Precooked Foods
Combination dishes (stews, casseroles, etc.) 3-6

Soups*
Vegetables 4-6
Green peppers 6
Other vegetables 8-10
Unblanched corn on the cob 2

* Allow room for expansion in freezer containers.

** Freezing cured meats not recommended: Saltiness encourages rancidity.
If frozen, use within a month.
-31-
Page26-33 10/1/04 4:48 PM Page 32

ATaste of This Life

Freezing and Storing Cookies

B ecause most cookies freeze well and thaw

quickly, platefuls of assorted cookies can
simply be covered well with plastic
wrap or aluminum foil and popped into the
freezer, to be brought out when company
walks in the front door. (Placing unwrapped
and unfrosted cookies in a 300F oven for
a few minutes will restore crispness.) You
can make your own freezer "vacuum pack":
Place cookies into a plastic zipper bag, seal
almost completely, and insert a straw in the
corner and use it to suck out the air. Three
months in the freezer is about the maximum
time before cookies begin to lose flavor.
For short-term storage at room temperature,
place cooled cookies into a container with a
snug lid. Be sure to separate crisp and soft
cookies so their respective textures will be
preserved. Place layers of waxed paper
between soft cookies, frosted cookies, very
delicate cookies, or bars when storing
or freezing them.
Store soft cookies in containers with
tight lids to retain moisture. Add an apple slice
if necessary to add humidity. Store crisp
cookies in a container with a loose-fitting lid.
Well packed, your homemade cookies will
keep fresh in the kitchen for about a week.

Basic Kitchen Equipment

FOOD PREPARATION COOKING BAKING
Measuring cups Pots, skillets, and pans Pastry blender
- Dry measure: set of 4 cups - Saucepans: 1- to 2-cup. Rolling pin
- Wet measure: 1-cup and 1-quart, 2-quart, and 8-quart Sifter
2-cup - Skillets/frying pans: 7-inch, Cake pans
Measuring spoons 10-inch, and 12-inch - Pair of 8- or 9-inch round
Ruler - Griddle - 8- or 9-inch square
Thermometers - Flameproof casserole or - 13x9-inch rectangular
- Meat Dutch oven - 10-inch tube
- Candy/frying - Casseroles and baking dishes Loaf pans
- Freezer - Roasting pan (with rack) Cookie sheets (at least 2)
Timer - Double boiler Jelly-roll pan
Mixing bowls (3 sizes) - Steamer Muffin tins
Chopping board Kettle Pie pans
Knives Rubber spatula Custard cups
- Chef's knife Coffeepot Cooling racks
- Paring knife Wooden spoons
- Bread knife (serrated edge) Metal utensils
- Carving knife - Metal spatula
Knife sharpener - Slotted spoon
Kitchen shears - Cooking fork
Vegetable parer - Ladle
Openers - Potato masher
- Bottle opener - Tongs
- Corkscrew - Whisk
- Jar opener Skewers
- Can opener Bulb baster
Pepper grinder Brush
Rotary eggbeater
Nutcracker
Funnel
Grater
Colander
Strainer
Juicer

-32-
Page26-33 10/1/04 4:48 PM Page 33

Kitchen Measurements
ATaste of This Life
Measuring Fruits
Apples 1 pound (3 or 4 medium) = 3 cups sliced
Bananas 1 pound (3 or 4 medium) = 1-3/4 cups mashed
Berries 1 quart = 3-1/2 cups
Dates 1 pound = 2-1/2 cups pitted
Lemon 1 whole = 1 to 3 tablespoons juice; 1 to 1-1/2 teaspoons grated rind
Lime 1 whole = 1-1/2 to 2 tablespoons juice
Orange 1 medium = 6 to 8 tablespoons juice; 2 to 3 tablespoons grated rind
Peaches 1 pound (4 medium) = 3 cups sliced
Pears 1 pound (4 medium) = 2 cups sliced
Rhubarb 1 pound = 2 cups cooked
Strawberries 1 quart = 4 cups sliced

Household Measures
pinch = about 1/8 teaspoon 3-1/2 cups wheat flour = 1 pound
120 drops of water = 1 teaspoon 5-1/3 cups dry coffee = 1 pound
60 drops thick fluid = 1 teaspoon 4 cups cocoa = 1 pound
2 teaspoons = 1 dessertspoon 6-1/2 cups dry tea = 1 pound
3 teaspoons = 1 tablespoon 2 cups shortening = 1 pound
16 tablespoons = 1 cup 3-1/2 cups walnuts (chopped) = 1 pound
8 fluid ounces = 1 cup 9 eggs = 1 pound
16 fluid ounces = 1 pint 3 cups cornmeal = 1 pound
32 fluid ounces = 1 quart 2 sticks butter = 1 cup
128 fluid ounces = 1 gallon 8 egg whites = 1 cup
2 cups = 1 pint 16 egg yolks = 1 cup
2 pints = 1 quart 2 tablespoons sugar = 1 ounce
4 quarts = 1 gallon 3 tablespoons flour = 1 ounce
2 cups granulated sugar = 1 pound 2 tablespoons butter = 1 ounce
3-3/4 cups confectioners' sugar = 1 pound 1 ounce yeast = 1 scant tablespoon
2-3/4 cups brown sugar = 1 pound

Standard Metric Measures

1 teaspoon = 5 milliliters 1 ounce = 28.35 grams
1 tablespoon = 15 milliliters 1 pound = 454 grams
1 cup = 240 milliliters 1 gram = 0.035 ounce
1 quart = 0.946 liter 1 kilo = 2.205 pounds
1 gallon = 3.785 liters 1 inch = 2.54 centimeters
1 liter = 1.057 quarts 1 centimeter = 0.39 inch

Temperature Conversion

Fahrenheit to Celsius: Celsius to Fahrenheit:

Subtract 32 from the Fahrenheit number, Mulitpy the Celsius number by 9,
mulitpy by 5, and divide by 9. divide by 5, and add 32.

-33-
Page34-41 10/1/04 4:54 PM Page 34

ATaste of This Life

PACE HISTORY

p
P rostitution Alternatives Counselling and Education (PACE)
Society was founded in 1994 by a group of active and
inactive sex workers and members of the community. They
recognized the lack of services specific to sex workers and
worked out of a one-bedroom apartment in Vancouver to
create the first sex worker driven organization in Western Canada.

PACE Societys mandate reads that we offer non-judgmental

alternatives, counseling, education, advocacy and empowerment to
those in, susceptible to and exiting the survival sex trade. In light of
the changing social, legal and economic conditions in which sex work
takes place, PACE Society makes the distinction between survival sex and
sex work. Survival sex is defined as a state in which an individual lacks
the opportunity to refuse sex work. Consequently, a survival sex worker
is one that consistently lacks this opportunity, thus creating working
conditions not unlike forced labor. Alternatively, sex work is defined as
the exchange of sexual services for remuneration where parties consent
to and negotiate the details of the transaction.

With a mandatory one-third representation of active and inactive sex

workers on our Board of Directors, PACE Society dictates itself to ending
forced child labor more commonly referred to as "child prostitution or
Youth Exploitation". We also work to protect the rights of adults in sex
work and survival sex to work free from harassment, harm and persecu-
tion.

All programs and projects utilize an asset-based approach design,

development and implementation. We identify and mobilize the skills,
experiences and expertise of sex workers to provide our services; provide
support and education to their peers and the larger community; and
to develop materials for distribution among targeted networks. Our
philosophy requires that the skills, knowledge and methods developed
through our work remains with sex workers.

-34-
Page34-41 10/1/04 4:54 PM Page 35

A Taste of This Life

We have purposefully excluded pathologies from our mandate and

guiding principles to ensure that PACE Society does not perpetuate the
myths that sex work produces and contributes to social disease
epidemics.

PACE Society maintains that the:

1. unsafe conditions in which sex work takes place and;
2. the de-valuing and social norms increase the risk of
HCV/HIV/AIDS and STDs for people in sex work.

PACE does not focus on illness and disease, but develops and
implements project rooted in a wide range of interacting factors that
affect the health of people involved in sex work. Often, these
determinants of health lie outside the traditional health system and
include social, education, economic, justice and environmental sectors.

PACE Society consistently operates within a population health

paradigm that facilitates a safe and welcoming climate for all its staff
and members, including many living with HCV/HIV/AIDS and STDs. All
programs and projects are peer-driven to support our contention that the
health of a community is dependent on the meaningful participation of its
stakeholders. Therefore, although HCV and other ailments are not
named in our mandate, the impact factors and the wisdom of HCV
activists are all integral components of PACE Society.

-35-
Page34-41 10/1/04 4:54 PM Page 36

ATaste of This Life

PROJECT BACKGROUND

p
P ACE Society was granted $35,000.00 from Health Canadas
Hepatitis C Prevention, Support and Research Program to work
with individuals living with Hepatitis C for one year. These
individuals living with Hepatitis C that are actively involved in or have
experience in survival sex and injection drug use created this cookbook.

Project participants consist of individuals who are forced through

external factors to sell their bodies, as their skills are not seen to be
marketable or are under utilized by traditional markets. Faced with poverty,
homelessness and malnutrition, individuals involved in survival sex also
battle social stigma as a result of their involvement in sex work. Historically,
those involved in sex work and survival sex have been seen and treated as
vectors of disease regardless of any such disclosure.

This project focuses on the creation of empowerment strategies and

direct support to individuals with HCV. Based on the known general
benefits of nutrition, it is evident that nutritional health will help
persons with HCV infection feel stronger and improve their quality and
enjoyment of life. The creation of this cookbook was appropriately
chosen to allow us to focus on health enhancement strategy for
individuals living with HCV.

The purpose of this cookbook is twofold: firstly to enhance the

wellness of individuals living with Hepatitis C, those are involved in
survival sex and drug use. This as the primary goal of the project ensures
that those most impacted by Hepatitis C, survival sex work and injection
drug use benefit most and directly from this project.

Secondly to expand the degree of knowledge and sensitivity of

community members pertaining to issues of Hepatitis C, survival sex and
drug use. This is the element of the project that shares knowledge and expe-
riences with the larger community. Survival sex workers living with
Hepatitis C were involved in recipe planning, food preparation, cooking,
sharing lived experiences and their knowledge around a kitchen table.

This cookbook along with presentations to local groups will provide

opportunities for project participants to share what they have learned
through this project and participate in existing dialogue surrounding
Hepatitis C. Also, and most importantly, this cookbook is a tool to reduce the
social stigma experienced not only by survival sex workers, but also by those
living with Hepatitis C in our communities.

-36-
Page34-41 10/1/04 4:54 PM Page 37

Partnership and Community Involvement

ATaste of This Life

PACE Society developed partnerships with various community groups who

have contributed their skills and expertise for the realization of the project.

Outstanding positive responses were expressed by the following:

The Vancouver Coastal Health Authority contributed by providing Food Safe
Course level 1 training to project participants as well as inspecting the indus-
trial kitchen used in the project. Ms. Jessica Ip, Researcher Officer of the
Vancouver/Richmond Health Board, made contributed expertise possible.
Downtown Eastside Community Kitchen (DECK) Project under the
direction of Ms. Nicole Mireau, RDN fully supported the project for she believed
that it directly addresses the needs of the participants. As DECK
coordinator Ms Mireau provided education, resources, and consultation on food
purchasing, meal preparation, and budgeting for project participants.
Nutritionists input introduced in the development of the recipe book was the
most crucial part of her in-kind contribution. The use of their kitchen space (an
unplanned contribution) was readily arranged for the continued recipe testing
of project participants when primary kitchen being used has oven
operational problem.
The Portland Hotel Society through Mr. Mark Townsend strongly
supported the project by donating space (for approximately 16 days) in their
Kitchen and Ballroom at the Portland Hotel for the recipe testing sessions.

Additional contributions from unintended partners include:

Vancouver Native Health, on account of Ms. Eileen Karbanoff, contracted

dietician who provided the project participants with supplementary lectures.
The emphasis of the education was on complication of HCV particularly
diabetes and its appropriate dietary recommendations.
Mrs. Marium Bux, an experienced elementary school cook provided
in-kind consultation on developing recipes; cooking lessons; and assisted in
grocery shopping and transportation.
Canadian Liver Foundation through their Living with Liver Disease
Program supported the educational components of the project through
provision of relevant and up to date educational materials related to HCV.
Ms Christina Dixon gifted us with her artistic talent to design and
create this recipe book.
In addition to the contribution made from the community groups and
stakeholders, the active and inactive sex workers that gave their time,
energy and reputations to this project are honored above all others.

-37-
Page34-41 10/1/04 4:54 PM Page 38

Project Activities
ATaste of This Life

a t the outset, the project advisory committee was assembled to guide

project in an effective manner and to steer it towards the realization of
its goals. The committee was derived from project partners and
individuals living with hepatitis C that has experience working in the
survival sex trade and injection drugs use.

Subsequently, a hiring sub-committee for project coordinator was struck

from the advisement group. The group developed the job description and short
list formula; took part in interviewing and selection of candidate.
The recruitment of project participants (originally named Kitchen Mystics,
later the group renamed themselves The Misfits) was organized through
dissemination of flyers and handbills to survival sex workers, utilizing their
natural social networks in spreading the word to interested individuals to
participate in the project. The Coordinator of the project went out with PACE
outreach and support workers around Downtown Eastside to hand out flyers,
put up posters on bulletin boards of different organizations, and connected with
people to ask assistance in enlisting participants.
A pre-engagement baseline questionnaire was created and administered to
the selected Kitchen Mystics. The formulated questionnaire was based on
relevant knowledge and resources of HCV; nutritional and healthy coping
practices; and degree of comfort and contact with health care professionals
regarding HCV issues.
Preceding recipe testing, successive skills building workshops and training
were organized for project participants such as:
The Food Safe Level one training that is usually a day course was split into
two days so participants could realistically sit through the whole training. This
strategy worked well and increased the accessibility of this training to active sex
workers and secured the acquisition of food safe certification amongst project
participants.
Writing from Lived Experiences was a workshop presented by the PACE
Society Education Services Coordinator through the Journey Women: Scouting
New Paths project. Peer Educators, Kitchen Mystics and other active sex
workers jointly participated in this workshop and discovered different non
exploitive ways to share ones life story.
Nutritional Education workshops provided the Kitchen Mystics insight
on the important role that healthy nutritional practices take part in the
management of HCV. These workshops taught participants how to choose low-
cost nutritious food, meal planning, as well as selection of appetizing but easy to
prepare meals.
Comprehensive Information on Hepatitis C were blended workshops that
discussed the current HCV statistics; transmission and prevention; progression
and complications; as well as latest trend on HCV management from various
reliable sources. A video showing HCV was provided to Kitchen Mystics during
the course of this project to refresh HCV knowledge.

-38-
Page34-41 10/1/04 4:54 PM Page 39

A Taste of This Life

There was a total of 12 cooking sessions where project participants met
twice weekly, first to plan recipe as well as to shop for ingredients that will be
cook the following day. This segment of the project allowed for relationship
building among participants. They shared stories and insights regarding the
accessibility of food and other related topics. Members would strategize and
reflect upon solutions to increase personal efficacy and nutrition. Participants
looked forward to these meetings to share their latest life experiences and to
meet friends who allot time to listen and offer advice. This kitchen table
wisdom that naturally occurs around meal preparation was an important and
intended outcome of this project.

In summary

t he project has welcomed active involvement of both survival sex

workers and community stakeholders to accomplish a common goal that
is to enhance wellness of persons living with hepatitis C who are involved
in survival sex and injection drug use. The collaborative efforts of the
project participants, community partners as well as project
advisors were primary factors leading to the success of this project.

The educational component of the project which served to improve the HCV
knowledge among participants was achieved through workshops, training and
the dissemination of related HCV educational materials. These workshops
adapted to suit the needs of project participants learning styles. Educational
content was broken up into smaller components and delivered throughout the
project using situational learning theory.

Additionally, survival sex worker involvement in this project was

redesigned. The project originally meant to involve survival sex workers
who inject drugs that are living with hepatitis C with an emphasis on
aboriginal involvement. The participation style changed from a closed group
of 5 participants (Kitchen Mystics) to an open group where active sex workers
could participate when they had the capacity to do so. Inactive sex workers
living with Hep C became the core group as they had a greater capacity to
commit to project activities over longer periods of time.

-39-
Page34-41 10/1/04 4:54 PM Page 40

Quotes from Project Participants

ATaste of This Life

Sex workers risked the most to be involved in the health related

project and they had the following comments to share:

My life has taken a turn, an about face turn.

Im on a new path and a wondrous journey."

My goals are now to find positive direction, a sense of

purpose to my life. I wanted to be employed again,
but I didnt know how. Where do I fit in? How could my
life experiences be seen as anything like positive?
What on earth did I have to offer?
These questions would soon be answered.
My first actual introduction to PACE was when
I applied for a posted position in this project.
My interview was still in my mind and so as not to
confuse you, I had not ever been interviewed in my life.
I was nervous, apprehensive and anxious but my
fears were soon set aside. The interview began with
a handshake and concluded with a hug.
How cool is that! It helped me feel comfortable and
I had an immediate connection with these women.

"Being a part of the project has opened the door for me to

spread my wings. Firstly, was participating in cooking
and the other was helping to put the cookbook together.

It has been exciting and rewarding experience for me.
PACE was a place where I felt I could finally fit in,
be part of and contribute to. I found a place where
I truly felt valued. I need and want the support of
these women and I am so grateful for the support of my
new sisters. This project has helped me fulfill my goals."

"When I first started cooking with the misfits, I wasnt sure

I would fit in but the girls made me feel very welcome and
comfortable. I got few good cooking tips
and had a great time. Thanks girls.

-40-
Page34-41 10/1/04 4:54 PM Page 41

ATaste of This Life

mystics hard at work

-41-
Page42-46 10/1/04 4:58 PM Page 42

appendix
ATaste of This Life

HEPATITIS C RESOURCES

NATIONAL ORGANIZATIONS
HEPATITIS C SITES
Hepatitis C - Health Canada
http://www.healthcanada.ca/hepc

Health Canada Online - Hepatitis C

http://www.hc-sc.gc.ca/english/diseases/hepatitis.html

Canadian Institutes of Health Research - Hepatitis C

http:www.healthcanada/CIHRResearchInstituteonHepatitisC-CIHR

Canadian Liver Foundation

http://www.liver.ca/noflash.html

Canadian Association for the Study of the Liver

http://www.hepatology.ca

Canadian Hemophilia Society

http://www.hemophilia.ca/

Hepatitis C - An Epidemic for Everyone

http://www.epidemic.org/

RELATED SITES
National Blood Safety Council
http://www.bloodsafety.gc.ca/

Canadian Infectious Disease Society

http://www.cidscanada.com/

Canadian Centre on Substance Use

http://www.canadian-health-network.ca/

Hepatitis C Society of Canada

http://www.hepatitiscsociety.com/index.htm

Dietitians of Canada
www.dietitians.ca/index.html.

Hepatitis C - A Nursing Guide

http://www.hsc-sc.gc.ca/hppb/hepatitisc/pdf/nursingguide/index.html.

Epidemiology of HepC in Canada

http://www.hepnet.com/hepc.html.

-42-
Page42-46 10/1/04 4:58 PM Page 43

Canadian Harm Reduction Network

ATaste of This Life
http://www.canadianharmreduction.com/

Centre for Addictions and Mental Health

http://www.camh.net/

Canadian Health Network

http://www.canadian-health-network.ca

Hep C Class Action Settlement Information

http://www.hepc8690.ca/home-e.shtml

PROVINCIAL ORGANIZATIONS
BRITISH COLUMBIA
Hepatitis C Education & Prevention Society
http://www.hepcbc.ca

Hepatitis C United Resource Exchange

http://hepcure.junction.net/

Ministry of Health
http://www.gov.bc.ca/healthservices/

ALBERTA
HIV/AIDS Network of Southeastern Alberta
http://www.hivedmonton.com/

List of HIV/AIDS, HepC & NPNU Resources in Alberta

http://www.johnhoward.ab.ca/PUB/res_list/cover

Government of Alberta - Health and Wellness

http://www.health.gov.ab.ca/healthier/immdes/hclive.html

SASKATCHEWAN
Ministry of Health
http://www.gov.sk.ca/

MANITOBA
Ministry of Health
http://www.gov.mb.ca/health/index.html

ONTARIO
Peel's HepC Web Site
http://www.peel-hepc.ca/index2.htm

Ontario Ministry of Health & Long-Term Care

http://www.health.gov.on.ca/

Hepatitis C Society of Canada - York Region Chapter

http://www.hepcyorkregion.org/

-43-
Page42-46 10/1/04 4:58 PM Page 44

ATaste of This Life

QUEBEC
Ministre de la Sant et des Services sociaux
http://www.msss.gouv.qc.ca/f/index.php

Hma Qubec
http://www.hema-quebec.qc.ca/

NEWFOUNDLAND
Health and Community Services
http://www.gov.nf.ca/health/

PRINCE EDWARD ISLAND

Health and Social Services
http://www.gov.pe.ca/hss/index.php3

NOVA SCOTIA
Department of Health
http://www.gov.ns.ca/heal/

NEW BRUNSWICK
Department of Health and Wellness
http://www.gnb.ca/0051/index-e.asp

YUKON
Department of Health and Social Services
http://www.hss.gov.yk.ca/

NORTHWEST TERRITORIES
Department of Health
http://www.hlthss.gov.nt.ca/

NUNAVUT
Department of Health and Social Services
http://www.gov.nu.ca/hss.htm

INTERNATIONAL ORGANIZATION
GLOBAL
Hepatitis C Connections
http://www.hepatitis-c.de/linkse.htm

Hepatitis Foundation International

http://www.hepfi.org/

British Liver Trust

http://www.britishlivertrust.org.UK/content/home/default.asp.

-44-
Page42-46 10/1/04 4:58 PM Page 45

REFERENCES
A Taste of This Life

1. Canadas Food Guide 2001

2. Canadas Physical Activity Guide to Healthy Active Living (www.paguide.com)

3. Canadian Liver Foundation (www.liver.ca)

4. FightBAC campaign materials (www.canfightbac.org)

5. Great Food Fast Dietitians of Canada 2000 (www.dietitians.ca)

6. Goroll AH, May LA, Mulley AG (1995) Primary Care Medicine. Office Evaluation
and Management of the Adult Patient. Philadelphia: J.B. Lippincott Company

7. Healingwell.com Hepatitis Library

8. Health Canada Canadian Nutrient Database: Nutrient Value of Some Common

Foods (www.hc-sc.gc.ca/ food-alignment/ns-sc/nrn/surveillance/enutrientvalueof
somecommon.html)

9. Hepatitis C: Everything You Need To Know, Copyright 2001 by Jenny Heathcote, MD

10. Hepatitis C: Nutrition Care Canadian Guidelines for Health Care Providers, 2003
(www.dietitians.ca)

11. Hep C Information for Pregnant Women, Canadian Liver Foundation (clf@liver.ca)

12. Ontario Guidelines for the Management of Anxiety Disorders in primary Care

13. The Old farmers Almanac, Yankee Publishing Inc., Copyright 2003

14. Visiting Nurses Services in Westchester, Inc. Copyright 2000

RESOURCES

1. AllFOOD.com Minute Meals, http://www.allfood.com/mmeal_p.cfm

2. Canadian Living Make It Tonight, Fall 2002 Recipes

3. Liver Healthy Recipes, www.geocities.com/TheTropics/ Shores/4259/Recipes.html

4. Low Fat Cooking,http://lowfatcooking.about. com/library/recipes/nfriedrice.htm

5. Recipe Goldmine, http://www.recipegoldmine.com

6. 5 a Day Recipe, http://www.in.gov/isdh/programs/nutrition/5aday/carrot.html

7. Oregonians FOODday

8. Health notes, PCC Natural Products, http://www.pccnaturalmarkets.com/health/Recipe/

-45-
Page42-46 10/1/04 4:58 PM Page 46

recipe index
A Taste of This Life

Apple-Carrot Muffins ............................................................................23

Asparagus Salad ..................................................................................22

Beef and Mushroom Stir-fry ................................................................13

Braised Lamb Chops with Spring Vegetables ......................................14

Carrot-Raisin Salad ..............................................................................21

Chicken Fajitas ......................................................................................4

Chicken with Sun-Dried Tomato-Mushroom Sauce ..............................7

Chow Mein with Vegetables and Chicken ..............................................2

Creamy Herbed Noodles ..........................................................................5

Dahl of Split Peas ..................................................................................18

Ginger Shrimp and Noodles Soup ........................................................17

Ginger Steamed Chicken and Rice ......................................................11

Granola Oatmeal Cookies ....................................................................24

Healthy Romaine Salad ........................................................................20

High Protein Fried Rice ........................................................................12

Honey Garlic Chicken Wings ..................................................................8

Oatmeal Banana Muffins ......................................................................25

Pad Thai with Shrimp..............................................................................3

Roasted Chicken with Herbs ..................................................................9

Spaghetti with Tuna ................................................................................6

Sweet and Sour Chops ..........................................................................15

Swiss Pork and Mushroom ..................................................................16

Tandoori Chicken ..................................................................................10

Ten-Minute Taco Salad ..........................................................................19

-46-