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.

Charcoal chicken satay with Thai bulgur salad and peanut dressing

Charcoal chicken satay with Thai bulgur salad and peanut dressing

With Mother’s Day just around the corner, Grain Farmers of Ontario Resident Chef Jonathan Goodyear joined host Bob Cowan on CHCH Morning Live, demonstrating great ways to spice up your Mother’s Day dinner with Ontario grains. Check out Chef Jonathan in action at http://www.chch.com/cooking-mom/.



Chicken thighs – 1kg boneless, skinless

Lime juice – 100g (1/2 cup)

Corn syrup – 100g (5 tbsp)

White vinegar – 200g (1 cup)

Chili peppers – 15g diced (1 1/2 tbsp)

Garlic – 10g diced (1 tbsp)

Ginger – 15g diced (1 tbsp)

Cilantro – 20g diced (1 1/4 cups)

Kosher salt – 15g (2 tsp)

Spring water – 450g (2 cups)

Fish sauce – 75g (5 tbsp)


In a bar blender, add all of the ingredients (minus the chicken) and blend. Reserve ¼ of the marinade To dress the satay once they are grilled.
Cut the chicken thighs into 4 equal pieces, place in a sealable bag, pour the marinade over the chicken and let marinated for at least 4 hours. The longer the chicken marinates the better.

Skewer chicken, 100-150g per satay. In the mean time, light the charcoal BBQ and let it
come down to a manageable heat. Be careful when you grill the satays — it’s always better to grill them over indirect heat because the sugar in the marinate will burn and blacken the chicken.

Once the chicken has reached desirable doneness, remove and brush on the remainder of the unused marinade.

Place them on top of the Thai salad and dress with the peanut sauce!



Bulgar wheat – 1L (4 1/4 cups)

Thai basil leaves – 15

Flat-leaf parsley leaves – 15

Shallots – 2 cut into a small dice

Cucumber – 1 diced

Bean sprouts – 2 cups

Carrot – 1 julienned

Enoki mushrooms – 1 pkg

Snow peas – 1/2 cup julienned

Chicken stock – 2L (8 1/2 cups)

Peanuts – 80g crushed (1/2 cup)

Peanut dressing – 1 cup


Bring the chicken stock to a boil and in a bowl pour over the bulgur wheat. Give the bulgur a stir, season and cover with cling film. After 1 hour remove the cling film and fluff up the bulgur with a fork.

Once the bulgur is cool, add the shallots, cucumbers, bean sprouts, carrots, enoki, and snow peas. Lightly dress the salad with the peanut dressing. If the dressing is too rich add some lime juice to lighten the dish. The longer the salad sits the more the flavors develop.

Garnish the salad with fresh Thai basil, parsley and crushed peanuts.