Author: Anne Marie

Ultimate Granola

Serves: 12 servings

Source: Sliced Ginger

Ingredients:

  • 3 Cups Gluten Free Rolled Oats
  • 1 1/2 Cup Unsweetened Flaked Coconut
  • 1/2 Cup Raw Almonds, roughly chopped
  • 1/2 Cup Raw Walnuts, broken in halves
  • 1/3 Cup Raw Pumpkin Seeds
  • 2 Tbsp Chia Seeds, ground
  • 1/3 Cup Raisins
  • 1 Tsp Vanilla Extract
  • 1 Tsp Cinnamon
  • 2 Tbsp Coconut Oil
  • 1/2 Cup Almond Butter
  • 1/4 Cup Maple Syrup
  • Fresh fruit, optional for garnish

Instructions:

  1. Preheat the oven to 300°C and line a baking tray with parchment paper.
  2. In a small pot heat the almond butter, coconut oil, maple syrup and vanilla extract on low until soft and well combined (about 5 minutes).
  3. In the meantime, in a large bowl mix the oats, coconut flakes, almonds, walnuts, pumpkin seeds, chia seeds and cinnamon. Pour the melted mixture into the dry ingredients and stir until coated.
  4. Spread the mixture on the baking tray in an even layer and bake for 20-25 minutes, stirring halfway. Keep an eye on it so it doesn’t burn (oven temperatures vary). It should become slightly crisp and have a golden colour when done. Remove from the oven and let cool.
  5. Once cooled add the raisins (or other dried fruit of choice) and mix. To serve, top with fresh fruit, almond milk or yogurt. It will keep up to two weeks in an airtight jar. Enjoy.

Almond Butter Energy Bites

Serves: 20 Balls

Source: Yum and Yummer

Ingredients:

  • 2/3 cup quick cooking oats
  • 1/3 cup unsweetened shredded coconut
  • 1/3 cup mini chocolate chips
  • 2 tablespoons ground flax seed
  • 1 cup natural almond butter
  • 1/4 cup of maple syrup or liquid honey
  • 1 teaspoon vanilla

Instructions:

  1. In a small bowl, combine oats, coconut, chocolate chips and ground flax seed.
  2. In a medium bowl, combine almond butter, maple syrup and vanilla.
  3. Add almond butter mixture to oat mixture and stir until well blended. It will look like raw cookie dough.
  4. Using about 1 tablespoon of dough for each ball, roll into balls and store in an airtight container in the fridge.

Roasted Sweet Potato and Farro Salad

Serves: 2 – 4

Source: Cookie and Kate

Ingredients:

  • 3/4 cup of farro
  • 1 large or 2 small sweet potatoes, sliced into 1 inch cubes
  • 2 teaspoons of ground sumac
  • 3 cups of chopped kale, ribs removed and chopped into bite size pieces
  • 1 small red onion, halved and thinly sliced
  • 2 tablespoons rice vinegar or white wine vinegar
  • 2 tablespoons of sugar or maple syrup
  • 1 medium lemon, juiced
  • 1 handful of fresh mint leaves
  • 3 tablespoons of toasted pumpkin seeds
  • 1/3 cup of crumbled feta

Instructions:

  1. Preheat oven to 400 degrees F.
  2. To cook farro, bring a large pot of water to a boil over high heat. Add farro, the reduce heat and let simmer for 20 minutes until farro is still chewy. Drain excess water and set aside.
  3. To pickle onions, combine sugar, vinegar and half a cup of water with onions in a small saucepan. Cook over medium heat for 4 to 8 minutes. Remove from heat and set aside.
  4. Line a large rimmed baking sheet with parchment. Place cubed sweet potatoes on lined baking sheet, drizzle with oil and toss with sumac. Roast for about 35 to 40 minutes until they are caramel iced and fork tender.
  5. Add chopped kale to cooked farro and drizzle with oil and stir to combine.
  6. Drain excess liquid from onions and add to farro mixture. Add roasted sweet potatoes and squeeze entire lemon into farro, kale and sweet potatoes. Stir to combine and season with salt and pepper.
  7. Divide into individual bowls and top with mint leaves, toasted pumpkin seeds and crumbled feta.

Roasted Asparagus

Serves: 6

Source: Yum and Yummer

Ingredients:

  • 1 1/2 pounds fresh asparagus
  • 2 tablespoons hoisin sauce
  • 1 tablespoon lemon juice
  • 2 teaspoons of olive oil
  • 1 teaspoon sesame seed oil
  • 1 to 2 tablespoons sesame seeds
  • freshly ground pepper to taste

Instructions:

  1. Preheat oven to 425 degrees F. Trim rough woody ends from asparagus. Spread asparagus on a large non-stick rimmed baking sheet.
  2. In a small bowl, mix together hoisin sauce, lemon juice, olive oil and sesame seed oil. Pour mixture over asparagus. Using your hands rub the glaze all over asparagus, then sprinkle with sesame seeds.
  3. Roast for 10 to 12 minutes. Exact cooking time will depend on the size of the asparagus. Be careful not to over cook. Serve immediately.

Date & Apricot Balls

Serves: 20 Balls

Source: Clean Eating, Healthy to Go, 2017

Ingredients:

  • 1/3 cup dried apricots
  • 2 cups of pitted dates
  • 1 cup of rolled oats
  • 3 tablespoons almond butter
  • 1/4 unsweetened shredded coconut

Instructions:

  1. Place apricots in a heat proof bowl and cover with boiling water. Let stand for 5 minutes. Drain and finely chop.
  2. In a food processor, process dates and apricots for 2 to 3 minutes, stopping to scrape down the bowl if necessary. Add oats and almond butter and pulse 4 to 5 times. Form into 1 inch balls (about 1 1/4 teaspoon per ball). Place coconut in a small bowl and roll balls in coconut.
  3. Store in an air tight container at room temperature for 3 days. Refrigerate or freeze for longer term storage.

Carrot Walnut Bread

Serves: 1 loaf

Source: Leslie Beck, Heart Healthy Food for Life

Ingredients:

  • 1 cup whole wheat flour
  • 1 /4 cup all purpose flour
  • 1/2 cup rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 egg
  • 2 tablespoons canola oil
  • 1/3 cup brown sugar
  • 1/2 cup milk
  • 1 cup shredded carrots
  • 1/4 cup chopped walnuts
  • 1/2 teaspoon lemon zest (optional)

Instructions:

  1. Preheat oven to 375. Grease a 9 by 5 inch loaf pan or line with parchment.
  2. Combine the flours, baking soda, baking powder, salt and spices in a large bowl.
  3. Combine egg, canola oil, brown sugar, milk, carrots, walnuts and lemon zest.
  4. Add wet ingredients to dry ingredients and mix just enough to combine.
  5. Bake for 30 to 35 minutes.

Barley Bowl with dates and roasted vegetables

Serves: 4

Source: Ricardo, Winter 2018

Ingredients:
Roasted Vegetables

  • 2 beets, peeled and cut into 12 wedges
  • 1 small butternut squash, peeled and cubed
  • 1 small onion, cut into wedges
  • 1 pound small carrots, halved length wise
  • 2 tablespoons olive oil

Barley

  • 1 cup barley
  • 2 tablespoons olive oil
  • 1/2 cup dates, pitted and diced
  • 1/2 teaspoon Garam masala
  • 1 tablespoon lemon juice
  • 1/2 cup plain Greek yogurt
  • 1 small green apple, julienned
  • 1/4 cup toasted pecans, chopped
  • basil leaves, for garnish

 

Instructions:

  1. With the rack in middle position, preheat oven to 425. Line baking sheet with parchment.
  2. On prepared baking sheet, toss vegetables with oil and season with salt and pepper. Roast for 45 minutes or until vegetables are golden brown.
  3. Meanwhile, cook barley in a pot of salted boiling water for about 35 minutes or until tender. Drain and rinse under cold water.
  4. In a non-stick skillet or wok, sauté the barley in olive oil for about 2 minutes. Add the dates and garam masala. Continue cooking for 2 minutes. Add the lemon juice and season with salt and pepper if needed.
  5. Serve barley in bowls with roasted vegetables. Top with yogurt, apple, pecans and basil.

Greg’s Cheddar Biscuits

Serves: 12

Source: Greg

Ingredients:

  • 1 3/4 cups all purpose flour
  • 4 teaspoons of baking powder
  • 1 tablespoon of sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon granulated garlic
  • 1 tablespoon dried parsley
  • 1/4 cup of frozen butter, grated
  • 1 cup of grated cheese
  • 1 cup of milk

Instructions:

Preheat oven to 425  degrees and line baking with parchment paper.

  1. Combine dry ingredients.
  2. Grate butter into dry ingredients and add grated cheese.
  3. Gently stir in milk to dry ingredients.
  4. Drop biscuit dough by tablespoons on parchment lined cookie sheet and bake for 13 – 15 minutes.

Bits and Bites


Source: Anne Marie

Ingredients:

  • 12 cups of Crispex (350 gram box)
  • 11 cups of Cheerios (260 gram box)
  • 8 cups of pretzels
  • 5 cups of nuts

Seasonings:

  • 10 tablespoons of canola oil
  • 3 tablespoons of Worcestershire sauce
  • 2 teaspoons of lemon juice (optional)
  • 1/4 teaspoon of salt (if nuts are unsalted)
  • 1 1/2 teaspoons of garlic powder
  • 1/2 teaspoon of onion powder
  • 1 teaspoon of chili powder (optional)

Instructions:

  1. Preheat oven to 250 degrees.
  2. Combine all dry snack ingredients in two large roasting pans.
  3. Combine oil and seasonings in a small saucepan and warm gently.
  4. Slowly pour warm seasoned oil over dry ingredients and mix well.
  5. Bake for 90 minutes, stirring every 15 minutes.
  6. Let cool and store in airtight containers.

Kale slaw Salad

Serves: 8 Cups

Source: Greta Podleski (Yum and Yummer)

Ingredients:

Vinaigrette

  • 1/3 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 2 tablespoons pure maple syrup
  • 1/4 teaspoon sea salt and fresh pepper

Salad

  • 4 cups packed chopped kale (ribs removed)
  • 2 cups finely grated or sliced red cabbage
  • 2 cups grated carrots
  • 1 cup dried cranberries
  •  3/4 cup pumpkin seeds
  • 1/2 cup chopped green onions(with white parts), optional
  • 1/3 cup chopped parsley

Instructions:

  1. Whisk together all dressing ingredients in a small jar or measuring cup.
  2. Place chopped kale in a large bowl. Add 1/4 cup of vinaigrette and massage the kale for 5 minutes.
  3. Add the remaining salad ingredients and at least 6 tablespoons . Mix well. Cover and refrigerate at least 1 hour before serving.