Barley and Black Bean Burgers

Barley, black bean burger with mashed avocado, caramelized onions and tomatoes.

Ingredients:
• Can of black beans (or ½ cup dried black beans, soaked overnight and boiled until soft)
• ¼ cup dried pearl barley, soaked overnight and cooked on the stove
• ¼ green onion, chopped fine
• 1/3 cup carrots, diced fine
• ½ cup leafy greens (tougher greens like kale work best)
• 2 tbsp bread crumbs
• 1tbsp olive oil

Directions:
1. Soak the barley (and black beans, if you’re using the dried variety) overnight and cook them on the stove.
2. Sauté leafy greens, green onion, and carrots in the olive oil in a pan. Once everything is cooked, turn off the heat and set it aside.
3. Process the black beans in a food processor first – then, add the barley until everything is mixed through.
4. Add the cooked vegetables and bread crumbs to the food processor and pulse until it is completely incorporated. Season the mix with salt and pepper to taste.
5. Form patties with the mix. If you want to cook them fresh, pan fry them until both sides are brown and finish heating through in an oven for about 15 minutes. If you want to cook them on the barbecue, it works best if you freeze the patties first.

Whole grain granola

Whole grain granola

Ingredients

4 shredded wheat biscuit-type cereal biscuits crumbled fine
1 cup rolled oats
½ cup wheat bran
½ cup sesame seeds
½ cup sunflower seeds
½ cup wheat germ
⅓ cup peanuts (or chopped walnuts, pecans)
⅓ cup slivered almonds
⅓ cup pumpkin seeds
2 ½ Tbsp honey
2 Tbsp oil
½ cup dried fruit (dried cranberries, dried blueberries, dried cherries, raisins) Continue reading “Whole grain granola”

Maple oatmeal pecan bars

Maple oatmeal pecan bars

Merry Christmas! Try these delicious maple oatmeal pecan bars for a festive holiday treat!

Ingredients:

3/4 cup (1 ½ sticks) butter

2 1/4 cups oats (quick, uncooked)

2 cups all-purpose flour

1 1/2 cups brown sugar (firmly packed)

1 tsp baking soda

1 tsp salt

1/3 cup maple syrup

1 egg (lightly beaten)

1 tsp vanilla

Topping:

1 1/2 cups chopped pecans

1/4 cup firmly packed brown sugar

1/3 cup maple syrup

Directions:

Heat oven to 350 degrees and spray a 13×9-inch baking pan with no-stick cooking spray.

Melt butter and set aside to cool.

In large bowl, combine oats, flour, brown sugar, baking soda and salt; mix well. (Dough will be stiff).

In a smaller bowl, combine melted butter, syrup, egg and vanilla; mix well. Add this mixture to the oat mixture and mix well.

Press dough evenly onto bottom of pan.

For topping, combine pecans and brown sugar in small bowl, then sprinkle evenly over dough. Press down lightly and drizzle syrup evenly over pecans.

Bake 35 to 38 minutes or until edges are set but middle is soft. Cool completely in pan on wire rack and cut into bars for serving.

Whole grain pizzadillas and tofu ranch dipping saunce

Whole grain pizzadillas and tofu ranch dipping saunce

These easy lunchbox fold-overs are a cross between pizza and quesadillas, and a great replacement when your kids get bored of sandwiches. Paired with the creamy tofu ranch dip and assorted vegetables, they’ll be a huge hit at lunchtime.

Ingredients:

2 tbsp sodium-reduced tomato sauce

2 whole grain wheat tortillas (6 inch rounds)

1/3 cup shredded mozzarella or soy cheese

2 tbsp finely chopped sweet peppers

1 small mushroom, thinly sliced

Method:

Spread tomato sauce on one tortilla.

Sprinkle cheese, sweet peppers and mushrooms over sauce.

Top with second tortilla.

Cook in non-stick pan over medium heat turning over once until golden brown and cheese is melted, 4-5 minutes.

Let cool and cut into wedges.

Serve with tofu ranch dipping sauce.

Nutrition facts (per 1 pizzadilla): 285 calories, 7 g fat, 40 g carbohydrate, 16 g protein, 550 mg sodium, 6 g fibre
Convenience tip: If you have 10 minutes to spare, make the pizzadillas the night before for easy lunchbox packing in the a.m.

Tofu ranch dipping sauce

As a dip, dressing or sandwich spread, this wonderful condiment will soon become a staple in your fridge. With the piquant and savoury appeal of ranch dressing, kids will love to use it as a dip, and you’ll be confident knowing that unlike commercial dressings, it’s not high in calories, fat or sodium!

Ingredients:

12 oz. (350 grams) silken tofu

¼ cup apple cider vinegar 3 tbsp lemon juice

1 tbsp olive oil 2 tbsp chopped fresh Italian parsley 2 tbsp chopped fresh dill ¼ tsp garlic powder ¼ tsp salt ¼ tsp pepper

Method:

In a food processor, add all ingredients and process until smooth.

Adjust salt and pepper to taste.

Serve with assorted vegetables for dipping.

Nutrition Facts (per 2 tbsp): 28 calories, 2 g fat, 1 g carbohydrate, 2 g protein, 40 mg sodium, 0 g fibre
Parent tip: try this dressing as a sauce for salmon – it’s divine!
Convenience tip: if you have a hand blender (also called an emulsion blender), skip the food processor and make this dip right in a bowl!