Author: Anne Marie

Energy Bars

Ingredients

  • ½ cup well-stirred tahini
  • 3 tablespoons pure maple syrup
  • 2 tablespoons refined coconut oil
  • 1 cup old-fashioned rolled oats
  • ⅓ cup hemp seeds
  • ¼ cup finely chopped dried apricots
  • ¼ cup finely chopped dried figs
  • ¼ cup pepitas
  • ¼ teaspoon ground cardamom
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon salt

Directions

Line an 8½-by-4½ inch loaf pan with plastic wrap. Press the oat mixture firmly into the prepared pan, creating a compact, even layer. Freeze, uncovered, for 30 minutes. Using the plastic wrap as handles, remove the oat mixture from the pan. Transfer to a cutting board; remove and discard the plastic wrap. Slice into 8 (4½-by-1-inch) bars.

Note: You can substitute nut butters for the tahini.

Red River Soda Bread

Arva Flour Mill

Ingredients

  • 2 cups all purpose flour
  • 1 cup whole wheat flour
  • 1/2 cup Red River Cereal
  • 1/4 cup walnuts
  • 1/4 cup raisins
  • 1/4 cup ground flax seed
  • 3/4 teaspoon salt
  • 2 tablespoons brown sugar
  • 2 cups of buttermilk
  • 1 1/2 teaspoons baking soda
    Directions
  1. Preheat oven to 350 F (175 C)
  2. In a large bowl, combine the flours, Red River Cereal (or granola), walnuts, raisins, ground flax seed, salt and brown sugar (if using honey add in Step 4).
  3. Stir well to combine.
  4. Measure out the buttermilk and add the baking soda. Stir well to combine.
  5. Add the wet ingredients to the dry and using a spatula fold until the ingredients are just mixed together.
  6. Spoon into a parchment-lined loaf pan.
  7. Bake for 55 to 60 minutes.
  8. Remove the loaf pan to a wire rack and let cool for 10 minutes before removing the loaf from the pan.

Classic Minestrone

Cookie and Kate

Ingredients

  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium yellow onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium ribs celery, chopped
  • ¼ cup tomato paste
  • 2 cups chopped seasonal vegetables (potatoes, yellow squash, zucchini, butternut squash, green beans or peas all work)
  • 4 cloves garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes, with their liquid (or 2 small 15-ounce cans)
  • 4 cups (32 ounces) vegetable broth
  • 2 cups water
  • 1 teaspoon fine sea salt
  • 2 bay leaves
  • Pinch of red pepper flakes
  • Freshly ground black pepper
  • 1 cup whole grain orecchiette, elbow or small shell pasta
  • 1 can (15 ounces) Great Northern beans or cannellini beans, rinsed and drained, or 1 ½ cups cooked beans
  • 2 cups baby spinach, chopped kale or chopped collard greens
  • 2 teaspoons lemon juice
  • Freshly grated Parmesan cheese, for garnishing (optional

Directions

  1. Warm 3 tablespoons of the olive oil in a large Dutch oven or stockpot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, tomato paste and a pinch of salt. Cook, stirring often, until the vegetables have softened and the onions are turning translucent, about 7 to 10 minutes.
  2. Add the seasonal vegetables, garlic, oregano and thyme. Cook until fragrant while stirring frequently, about 2 minutes.
  3. Pour in the diced tomatoes and their juices, broth and water. Add the salt, bay leaves and red pepper flakes. Season generously with freshly ground black pepper.
  4. Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid, leaving about a 1” gap for steam to escape. Reduce heat as necessary to maintain a gentle simmer.
  5. Cook for 15 minutes, then remove the lid and add the pasta, beans and greens. Continue simmering, uncovered, for 20 minutes or until the the pasta is cooked al dente and the greens are tender.

Whole Wheat Date Nut bread

Ingredients

  • 1 2/3 cups chopped dates
  • 1 cup of boiling water
  • 1 teaspoon of baking soda
  • 1 1/2 cups whole wheat flour
  • 1/2 cup all purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2/3 cup buttermilk
  • 1/3 cup brown sugar
  • 1/4 cup vegetable oil
  • 1 large egg
  • 1 cup chopped walnuts

  1. Adjust oven rack to middle position and heat oven to 350 degrees. Grease 8h by 4h-inch loaf pan. Combine dates, boiling water, and baking soda in medium bowl, cover, and let sit until dates have softened, about 30 minutes.
  2. Whisk whole-wheat flour, all-purpose flour, baking powder, and salt together in large bowl. Whisk buttermilk, sugar, oil, and egg in second bowl until smooth, then stir in dates and their soaking liquid until combined. Using rubber spatula, gently fold buttermilk mixture into flour mixture until just combined. Gently fold in walnuts. Transfer batter to prepared pan and smooth top.
  3. Bake until golden and skewer inserted in center comes out clean, 55 minutes to 1 hour, rotating pan halfway through baking. Let bread cool in pan on wire rack for 10 minutes. Remove bread from pan and let cool completely on wire rack, about 2 hours.

Quinoa Breakfast Bars

INGREDIENTS

theleangreenbean.com

  • 1 c whole wheat flour (or chickpea flour to make GF)
  • 1.5 c cooked quinoa
  • 2 c oats
  • 1/2 c nuts, chopped
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 2 Tbsp chia seeds
  • 2/3 c peanut butter
  • 1/2 c honey
  • 2 eggs
  • 2/3 c applesauce (or mashed banana)
  • 1tsp vanilla
  • 1/2 tsp salt (if desired)
  • 1/3 c craisins
  • 1/3 c chocolate chips (optional)

INSTRUCTIONS

  1. Combine quinoa, applesauce, vanilla, eggs, peanut butter and honey in a small bowl and mix well.
  2. Add the remaining ingredients and stir until just mixed.
  3. Spoon into a greased 9×13 pan and bake at 375 for 20 min or until golden brown.
  4. Let cool and cut into bars.
  5. Store in the refrigerator.

Toasted Brownie Bites

Naturally Nourished

Ingredients

  • 1 1/2 cups raw walnuts (130 grams)
  • 3/4 cup cocoa powder (70 grams)
  • 1/4 teaspoon salt
  • 2 cups of soft dates (300 grams)

Instructions

  1. Preheat oven to 350 degrees (180 Celsius)
  2. Place walnuts on a parchment lined baking sheet and toast in oven for 7 to 10 minutes(watch carefully). Remove from the oven and let cool.
  3. Add toasted walnuts to food processor and pulse until finely ground. Add cocoa and salt to walnuts and pulse until combined.
  4. Pit the dates and add them through the feeding tube of the food processor while the food processor is running. You should end up with a mixture that resembles cake crumbs, but when pressed together, will easily stick together.
  5. Roll into 30 balls and store in the freezer.

Whole Wheat Drop Biscuits

Serves12
By: https://www.wellplated.com/

Ingredients

  • -1/4 cup cold butter
  • -I cup all purpose flour
  • -1 cup of whole wheat pastry flour or regular whole wheat flour
  • -1 tablespoon baking powder
  • -1/2 teaspoon salt
  • -1 cup milk
  • -3 tablespoons plain Greek yogurt
  • -1 teaspoon honey
  • ****Optional additions
  • -grated Parmesan and fresh chives
  • -shredded cheddar

Instructions

  1. 1. Place rack in centre oven and preheat to 450 degrees. Line a large baking sheet with parchment.
  2. 2. Dice butter into small pieces and place in the freezer while you assemble the other ingredients.
  3. 3. In a large mixing bowl, whisk together all purpose flour, whole wheat pastry flour, baking powder and salt. If using herbs, add them now.
  4. 4. Scatter cold butter over top of flour mixture and cut in the butter until it resembles course crumbs.
  5. 5. Pour milk mixture over dry ingredients a little at a time, stirring with a rubber spatula between additions. If adding cheese, add it slowly as you add the milk.
  6. 6. Drop the batter by spoonfuls on to prepared baking sheet. A muffin or ice cream scoop works well for this.
  7. 7. Bake for 10 to 13 minutes or until the tops are golden brown and spring back lightly when touched.

Nora’s Blueberry Peach Crisp

Serves 8

  • 6 cups (1.5 litres) of peeled and sliced peaches
  • 2 cups (500 ml) blueberries
  • ¼ cup (50 ml) white granulated sugar
  • 1 Tbsp. (15 ml) cornstarch
  • 1 cup (250 ml) all-purpose flour
  • 3/4 cup (175 ml) large flake oats
  • 1/3 cup (75 ml) dark brown sugar
  • 1/2 cup (125 ml) cold butter cut into pieces
  • 1/2 tsp. cinnamon (optional) 1/2 cup (125 ml) sliced almonds

*frozen peaches work very well

1. Place peaches in a mixing bowl with the blueberries.

2. Add the sugar and cornstarch and stir gently until combined.

3. Place mixture into a lightly greased shallow oven-proof dish.

4. To prepare the topping, place the flour, oats, butter, brown sugar and cinnamon (if using) in a bowl. Using your fingertips, mix together until crumbly.

5. Stir in nuts and spoon topping evenly over fruit mixture.

6. Place in a preheated 375F (190C) oven and bake uncovered for 40 -45 minutes or until topping is light golden and the fruit mixture just starts to bubble around the edges. Serve warm with vanilla ice cream.

Cherry Almond Muffins

  • 1 1/4 cups of rolled oats
  • 1/2 cup almond flour
  • 1/2 cup gluten free all purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1/3 cup maple syrup
  • 1/3 cup coconut oil
  • 2 tablespoons almond milk
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla
  • 1 cup fresh or frozen pitted cherries, quartered
  • 1/4 cup raw chopped almonds
  1. Preheat oven to 350 degrees and line a 12 muffin tin with paper liners.
  2. In a medium bowl, whisk together rolled oats, almond flour, flour, baking powder, cinnamon, baking soda, cardamon and salt.
  3. In a small bowl, stir together apple sauce, maple syrup, coconut oil, almond mild, vanilla and lemon juice. Add wet ingredients to dry ingredients and stir to blend well.
  4. Fold in cherries and almonds. Fill each muffin cup with 1/3 cup of batter.
  5. Bake for 27 to 28 minutes or until toothpick comes out clean and edges are browned. Let muffins cool in pan for 10 minutes and then let cool on rack until completely cool.

SUPER-SEED SQUARES

Ingredients

  • 1/3 cup tahini
  • 1/3 cup honey
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • cup unsweetened shredded coconut
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup chia seeds
  • 1/4 cup of hemp hearts
  1. Preheat oven to 325°F. Line
    an 8-inch square baking pan
    with parchment paper,
    extending paper over edges.
    Coat parchment and pan sides
    with cooking spray.
  2. In a small saucepan
    combine tahini and honey.
    Cook over medium 2 minutes,
    stirring until just mixed and
    warmed. Remove from heat;
    stir in vanilla and salt.
  3. In a large bowl combine
    remaining ingredients. Add
    tahini mixture; stir until evenly
    coated. Press mixture firmly
    into prepared pan.
  4. Bake 30 to 35 minutes
    or until golden. Let cool
    completely in pan on a wire
    rack. Use parchment to lift
    from pan; cut into squares.
    Makes 25 squares.
    TO STORE Place cooled bars
    in an airtight container.
    Refrigerate up to 1 week.
    PER SQUARE 110 cal., 9 g
    fat (3 g sat. fat), O mg chol.,
    27 mg sodium, 7 g carb., 2 g
    fiber, 4 g sugars, 3 g pro.