Joan Beck’s
Good Food Your Go-To Guide

“Good Food – Your Go-to Guide” is written for beginning cooks
striving to master new skills and techniques, intermediate cooks wanting
to expand their skills and experiment with a variety of cuisines, and
experienced cooks looking for new twists to enhance their repertoire.

The recipes in “Good Food – Your Go-to Guide” were developed to reduce fats, salt, and sugars in all meals. A wide variety of recipes provides ideas from a quick and healthy breakfast, lunch, and dinner to elegant fare for dinner parties and holiday celebrations.

We’ve included handy planning templates and grocery shopping lists to scan and print. 

All recipes have estimated preparation and cooking times, number of servings, as well as these symbols.

DF   Dairy Free
GF   Gluten Free
V     Vegetarian
Vn   Vegan 

Most recipes include alternative ingredients and instructions for creative menu planning to help you provide a variety of enjoyable meals and explore different styles
of cooking, e.g. vegan.

In British Columbia we have a wonderful selection of healthy food sources whether from our own gardens, farmer’s markets, local farms and well-stocked grocery stores. Select in-season ingredients and unprocessed as possible. Eat meals high in vegetables, fruits, whole grains, and herbs, dairy and protein in moderation; and minimal fats, salt, and sugars. Prepare dishes so that the natural flavours are the stars of the meal.

Enjoy Good Food for Great Health and use
Your Go-to Guide for fast, easy recipes!

Table of Contents

Chapter 1 Quick Guide to Healthy Nutrition page 6
Chapter 2 Good Food Grocery Shopping page 29
Chapter 3 Stocking the Pantry, Refrigerator, and Freezer page 35
Chapter 4 Food Storage and Preparation page 42
Chapter 5 Good Food Menu Planning page 51
Chapter 6 Planning and Cooking Good Food page 64
Chapter 7 Get to Know Your Herbs and Spices page 73
Chapter 8 Eating Out and Other Festive Occasions page 83
Chapter 9 Good Food Recipes page 86
              • Breakfasts page 91
              • Appetizers page 109
              • Soups page 124
              • Pasta and Risotto page 145
              • Quick Dishes page 159
              • Main Dishes page 173
              • Breads and Grains page 199
              • Vegetables page 213
              • Salad page 245
              • Salad Dressings and Sauces page 269
              • Treats page 284
              • Preserves page 314
              • Potpourri page 334
Appendix I Alternatives and Substitutes page 344
Appendix II Self-Assessment page 348
Appendix III Cooking Dried Beans page 350
Appendix IV Templates for Planning page 352
Appendix V Freezer Storage page 356
Appendix VI Conversion Charts page 358
Appendix VII Recommended Resources page 360
Glossary page 363
Index page 370