• Baking soda – 30 grams
• Baking powder – 10 grams
• Bread flour – 200 grams
• Milk powder – 75 grams
• Brown sugar – 600 grams
• Salt – 10 grams
• Whole wheat flour – 650 grams
• Bran – 150 grams
• Raisins – 200 grams
• Walnuts – 150 grams
• Vegetable oil – 460 ml
• Water – 900 ml
• Eggs – 4
  

1. Sift together bread flour, baking soda, baking powder and milk powder
2. Add the rest of the dry ingredients to the above and blend well by hand
3. Add in raisins to give it a sweet touch, or/and walnuts for an extra crunch!
4. In a separate bowl; whisk together the eggs and oil until blended
5. Add the water and the egg mixture and whisk together
6. Make a well in the center of the dry ingredients and add the wet ingredients. Fold together just until blended.
   DO NOT OVER MIX!
7. Let the mix sit for approximately 10-20 minutes so the bran has time to soak up the liquid.
8. Grease the tops of 3 muffin pans. Paper line with muffin cups.
9. Once mix has rested, deposit batter with piping bag evenly over 3 dozen muffins.
10. Bake muffins at 400F for approximately 20 minutes; until the muffin springs back when touched.
11. Remove muffins from tins directly after baking to prevent “sweating”

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Yogurt and Fruit Parfait

Prep Time: 5 min
Level: Easy
Yield: 4 servings

Ingredients

• 3 cups vanilla nonfat yogurt

• 1 cup fresh or defrosted frozen strawberries in juice

• 1 pint fresh blackberries, raspberries or blueberries

• 1 cup good quality granola

Directions
Layer 1/3 cup vanilla yogurt into the bottom each of 4 tall glasses. Combine defrosted strawberries and juice with fresh berries. Alternate layers of fruit and granola with yogurt until glasses are filled to the top. Serve parfaits immediately to keep granola crunchy.

Source: http://www.foodnetwork.com/recipes/rachael-ray/yogurt-and-fruit-parfaits-recipe/
Recipe by Rachel Ray

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Grilled Vegetable Lasagna

 Ingredients:

• 1 package (8 oz) oven-ready lasagna noodles

• 3 small zucchini (1 lb), sliced lengthwise 1/2 in. thick

• 1 small eggplant (12 oz), sliced lengthwise 1/2 in. thick

• 2 yellow peppers, quartered, seeded

• Nonstick cooking spray

• 1 container (15 oz) fat-free ricotta

• 4 oz fat-free cream cheese, softened

• 1 jar (24 to 26 oz) marinara sauce

• 1 1/4 cups shredded reduced-fat mozzarella

• 2 tbsp grated Parmesan

• Garnish: chopped parsley

 Directions:

1. Heat outdoor grill or stovetop grill pan. You’ll need a 13 x 9-in. baking dish.

2. Put noodles and water to cover in baking dish. Let soak 15 minutes or until slightly softened and pliable.

3. Meanwhile, coat vegetables with cooking spray. Grill 8 to 12 minutes, turning as needed, until lightly charred and tender. Move to a cutting board and cut into bite-size pieces. Toss to mix.

4. Heat oven to 375ºF. Remove noodles to paper towels. Drain water from baking dish and wipe dry. Mix ricotta, cream cheese and 2 Tbsp water in a bowl until well blended.

5. Spread 1/2 cup marinara sauce in bottom of baking dish. Lay 3 noodles crosswise on top. Spread noodles with 2/3 cup ricotta mixture. Top with 1 cup vegetables, 2/3 cup sauce, 1/4 cup mozzarella and 2 tsp Parmesan. Repeat layers twice.

6. Top with remaining noodles and sauce (set aside the remaining vegetables and mozzarella). Cover with foil and bake 30 minutes.

7. Uncover, top with remaining vegetables and cheese, and bake 15 minutes or until noodles are tender when pierced in center and cheese is melted.

Picture and Recipe: http://www.womansday.com/Recipes/Grilled-Vegetable-Lasagna
 

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Chickenpea Salad with Ginger

 Ingredients:

• 1 tablespoon cumin seeds or ground cumin

• 3 cups cooked or canned chickpeas (rinse canned ones)

• 2 bell peppers, red, yellow or orange; cored, seeded and diced

• 1 red onion, diced

• 1 one-inch piece ginger, peeled and minced, or more to taste

• 1 tablespoon sugar (optional)

• 3 tablespoons fresh lemon juice, or to taste

• Salt and pepper, to taste

• Chopped fresh cilantro leaves

Directions:

1. In a dry pan, toast cumin seeds over medium-low heat until fragrant, about 2 minutes.

2. Grind to a powder using a spice mill, coffee grinder or mortar and pestle. If using ground cumin, lightly toast.

3. In a large bowl, toss all ingredients but cilantro. (You can prepare dish up to this point in advance; let sit for up to 2 hours.)

4. Taste and add more salt, pepper or lemon juice if you like, garnish with cilantro, and serve!

by: http://www.nytimes.com/2008/09/03/dining/031mrex.html?ref=dining
Picture: www.allastar.net

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Vegetable Biryanin
(Vegetable curried rice)

 

Make 4 servings

Ingredients:

For the rice:

• 3/4 cups(175mL) brown basmati rice

• 1 tbsp(15mL) canola oil

• 2 tbsp (25mL) sliced almonds

• 1/2 tsp(2mL) turmeric

• 1/4 tsp (1mL) ground cumin

• 1/4 tsp (1mL) ground coriander

• 1/8 tsp (.5mL) ground cinnamon

• 1 1/2 cups (375mL) water

• 1/2 tsp (2mL) salt

• 5 whole cardamom pods

    For the vegetables:

• 1 tbsp(15mL) canola oil

• 1/2 cup (125mL) sliced onions

• 1 inch piece of fresh ginger root, peeled, and grated

• 2 cloves of garlic, minced

• 1/2 tsp (2mL) whole cumin seeds

• 1/2 tsp (2mL) salt

• 1/2 tsp (2mL) ground coriander

• 1/4 tsp (1mL) ground cardamom

• 1 cup (250mL) cauliflower, diced

• 1 cup (250mL) green beans, cut in half

• 1 cup (250mL) sweet potato, diced

• 1 cup (250mL) carrot, diced

• 1/4 tsp (1mL) salt

• 1/2 cup (125mL) water

 Directions

For the rice:
Place rice in a fine sieve.
Rinse with water until the water runs clear.
Set aside. In a medium sauce pan heat oil over medium heat.
Add the almonds and spices and cook for a few minutes until fragrant.
Add the water and salt and bring to a boil.
Add the rice and reduce the heat to low.
Cover and cook for 50 minutes.
While the rice is cooking make the vegetables.

For the vegetables:
In a large non stick skillet heat oil over medium heat.
Add the onion and cook for 5 minutes.
Add the garlic, ginger and spices and cook for 2 minutes.
Add the vegetables, water and salt.
Cover and cook on medium for 10 minutes or until the vegetables are tender but not mushy.
When the rice is finished, add it to the vegetables and stir to combine.

Nutritional information per serving (1 ¼ cup/300 mL)

• Calories: 275

• Protein: 6 g

• Fat: 10 g

• Saturated fat: 1 g

• Dietary cholesterol: 0 mg

• Carbohydrate: 42 g

• Dietary fibre: 5 g

• Sodium: 473 mg

• Potassium: 359 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

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Sharon’s Mango Chicken

 Ingredients:

• 2 chicken breasts

• 1 mango, sliced into strips

• 1onion, diced

• 1 box of mushroom, sliced

• 1 green pepper, sliced into wedges

 Directions:

1. Slice mango into strips, dice onion, slice mushrooms, and cut green pepper into wedges.

2. Place a small pot of water on medium heat with sliced mushrooms and green peppers until boiled and cooked through, approximately 5 minutes. Drain and toss with a pinch of salt. Place on plate in separate piles or together.

3. Season chicken breasts with salt and pepper. Place on an oiled pan on low to medium heat, approximately 4 minutes on each side until cooked through, keeping the meat moist and tender. Before flipping to the other side, put onions and mango strips in the pan, tossing with the chicken. Place chicken on plate first then cover with onions and mango. Wait a few minutes before slicing the chicken so that the juices absorb into the meat.

4. Enjoy Sharon's Mango Chicken!

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Greek Chicken Pasta

Ingredients:

 Directions:

 by: http://workingwifedinners.blogspot.com

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Chicken and Cherry Sandwich

 Ingredients:

 

 Directions:

 

by: Self Magazine, Marge Perry

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Pan Bagnat 

Ingredients:

 

Directions:

 

by: Self Magazine, Marge Perry

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Smoothie Basics 101

Smooth Starts: Combine and create your own orginal smoothie.

Start with: 1 cup milk or 1 cup yogurt

Fruit: How about creating your own "cool smoothie" using 2 or 3 of your favorite fruits:
try banana chunks, strawberries, raspberries, melon cubes, oranges, sliced peaches, pineapples, kiwi, papayas or mangoes....any combination of fresh, frozen or canned fruit. Frozen fruits add a nice, thick consistency.

Flavorings: Vanilla extract, nutmeg, cinnamon, cocoa, malt powder like Ovaltine

Sweeteners: Honey, brown sugar, maple syrup, fruit spread

Protein: Powered milk, cottage cheese, peanut butter or add a splash of yogurt, milk, soy milk, or silken tofu. Blend until smooth and enjoy!

OR MORE TIPS TO TRY: *You can replace fresh fruit with unsweetened frozen fruit or canned fruit (packed in juice).

*When using ice, crush cubes so they are smaller than fruit pieces.

And even more wholesome additions:

1. Wheat germ is an excellent source of fiber, folate and the antioxidant vitamin E. Top smoothie with one to two tablespoons.

2. Roasted or toasted nuts can provide extra protein. Add one tablespoon.

3. Soy milk is rich in isoflavones, phytochemicals that may protect against certain cancers. Soy provides your body with top quality protein, and includes all the essential amino acids. In fact, soy protein is equivalent to the protein in meat, milk, and eggs. Soy protein has been shown to decrease risk of heart disease.

Soybeans and many foods made with soy, contain a number of naturally occurring compounds that are beneficial to our health. These include antioxidants known as isoflavones. Isoflavones may provide long-term benefits such as maintaining and even improving lifelong bone health and helping to protect us against certain forms of cancer.Use in place of yogurt or milk.

4. Nonfat dry milk powder is an excellent source of fat-free, high-quality protein. Add two to four tablespoons.

5. Ground flaxseed is rich in omega-3 fatty acids that promote heart and artery health and may protect against cancer. Add one to two tablespoons.

http://www.healthy-kid-recipes.com/smoothies.html

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