Fruits and Veggies - Fresh Canned Frozen

Nova Scotia Vegetable Hodge Podge

Nova Scotia Vegetable Hodge Podge

From the Strive for Five at School! Resources
Adapted from Cook Great Food, Dietitians of Canada

Preheat oven to 350°F Yield: 8
1 – 9” x 13” pan
Portion: 1/2 cup (125 mL)
Cost per serving: $0.32


8 small red-skinned potatoes
8 baby carrots
1/3 cup (75 mL) snow peas
1/3 cup peas (75 mL) fresh or frozen
1/2 cup (125 mL) yellow wax beans
3/4 cup (175 mL) kernel corn, frozen
3/4 cup (175 mL) 1% milk
2 tsp (10 mL) flour
1/2 tsp (2 mL) salt
pinch pepper pinch
1/2 tsp (2 mL) non-hydrogenated margarine

1 In a large pot, boil the potatoes until tender. Add the carrots and cook for 10 minutes more.
2 Transfer the mixture to the pan. Add the snow peas, peas, wax beans, and corn.
3 Mix the flour into the milk to form a smooth paste. Stir into the vegetable mixture.
4 Bake for 20–30 minutes, until all the vegetables are tender. Stir regularly to ensure that the flour/milk mixture is smooth and does not form lumps. Add the salt, pepper, and margarine.

Tip: In Nova Scotia Hodge Podge has traditionally been served as a main dish, but it can be served as a side dish to any protein choice.

Did You Know?

Peas …
• belong to the vegetable family known as legumes, whose plants produce pods with enclosed seeds.
• have special nodules on their roots that enable them to take nitrogen from the air and fix it in the soil. So peas actually improve the soil they grow in.
• are a good source of vitamins A and C, thiamine, folate, iron, and phosphorus. In addition, they are rich in protein, carbohydrates, and fibre, and are low in fat.
• that are frozen retain their colour, flavour, and nutrients better than canned peas and are lower in sodium. They are in ready supply year-round.
• can be cooked by using a small amount of water. The less liquid that is used, the less vitamin C that is lost.