Whole grain granola

Whole grain granola


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!


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


1 1/2 cups chopped pecans

1/4 cup firmly packed brown sugar

1/3 cup maple syrup


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.


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


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!


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


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!

Whipped avocado and cilantro puree with roasted corn tostadas

Whipped avocado and cilantro puree with roasted corn tostadas


Edamame – 100g

Avocado – 2

Breakfast radish – 2 diced

Large shallot, sliced

Basil leaves – 5

Feta cheese – 50g crumbled (1/2 cup)

Soy oil to taste

Limes – 2 juiced

Garlic – 1 clove diced

Cilantro – to taste

Black pepper – to taste

Kosher salt – to taste

Vegetable oil – 1L (4 ¼ cups)

All purpose flour – 250g (2 ½ cups)

Corn Starch – 50g (8 tsp)


Place the avocado, lime juice, garlic and basil into a bar blender and puree until velvety smooth.

Remove puree from blender and season with salt and pepper to taste.

Preheat oil to 325 degrees F.

Peel and slice shallots into coins ½ inch thick, dredge them in the cornstarch and flour mix.

Deep fry the shallots until just golden brown, remove and season to taste.


Spread the puree in a circular motion around the plate.

Garnish with edamame, breakfast radish, crisp shallots, feta, fresh lime juice and soy bean oil.

Pulled autumn chicken soup with plump Ontario grains and vegetables

autumn chicken soup


Whole chicken – 1

Chicken stock – 4L (17 cups)

Wheat berries – 200g washed (1 1/2 cups)

Ontario garlic – 1 bulb

Onions – 2 split

Parsnips – 2 peeled

Heirloom carrots – 2 peeled

Cavolo Nero (black leaf kale) – 2 bunches cleaned

Thyme – 10 sprigs

Bay leaf – 1

Cracked pepper – to taste

Kosher salt – to taste


Place all the ingredients in a large stock pot and bring to a boil.

Once the soup has come to a boil, reduce to a simmer and continue to skim off any impurities that float to the surface.

Allow the soup to simmer until the chicken is fully cooked, about an hour

Remove the chicken, wheat berries and vegetables let cool. Strain the remaining stock into a clean pot and return to the stove.

Once the chicken has cooled slightly, remove the flesh from fat and bone, flake and return to the pot on the stove.

Now that the vegetables have cooled, dice them up and return them to the soup. Bring the soup back up to a boil, season and serve!

NOTE: If you can’t find Cavolo Nero, you can use regular kale.