Granola Bars

I have always tried to make granola bars, but many of the recipes are so extensive, containing ingredients that are not common, that I end up just buying them at the store.  Now, I have found a healthier version which can be altered to whatever dietary restrictions you may encounter.  Normally, this recipe calls for wheat germ, but I had ground flax seed in my fridge to use as a substitute.  It also calls for almonds, but since my husband is allergic to nuts, I omitted that.  As well, I had leftover dried tropical fruit from my son's birthday party, but any dried fruit will work well.  I halved the sugar content, and I think it can be omitted altogether as the honey, coconut and dried fruits add enough sweetness.

Granola Bars
(Adapted From The Barefoot Contessa)

Makes 40 small squares

2 c old-fashioned oatmeal

1 c shredded coconut, loosely packed

*1 c sliced almonds (not included in mine, but can use sunflower seeds, pumpkin seeds, or any other nut)

1/2 c ground flax seed *recipe normally calls for wheat germ

3 T unsalted butter

2/3 c honey

1/8 c light brown sugar *recipe normally calls for 1/4 c, but I halved it

1 1/2 tsp vanilla extract

1/4 tsp salt

1 1/2 c chopped dried fruit (can use dried dates, cranberries, apricots, mango, papaya, pineapple, etc)

On a baking sheet, combine oats and coconut (and nuts if using), and cook in a 350F oven until lightly toasted (about 10 min).  Pour into a large bowl and add the flax.  reduce the oven temperature to 300F.

 

Meanwhile, in a saucepan, combine butter, honey, brown sugar, vanilla and salt.  Bring to a boil over medium heat and stir for a minute.  Pour over the oat mixture and add in the chopped dried fruit, mixing well.

 Pour into a greased baking sheet, and press into the pan with wet fingers.  Bake in oven for 25-30 min, until golden brown.  Let cool 2-3 hours and slice.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	88
Fat (g)	2.3
Protein (g)	1.4
Carbohydrate (g)	16.8
Sugar (g)	11
Fibre (g)	1.5

 

Tilapia With Lemon and Capers Over Quinoa Edamame and Sweet Potatos

This was a phenomenal dish I made for Friday night dinner.  It was so quick and easy to make.  I used frozen tilapia fillets, but any nice white fish would work.  The capers add a nice saltiness to the lemon butter, but if you do not like capers, they can be omitted.

I have mentioned quinoa in a previous post, and it's versatile uses.  It is common to locate in a grocer's organic bulk foods section, and I have recently noticed that wholesale stores now sell it.  Here, it is used as a pilaf, but any whole grain or brown rice would work well.  Edamame is also easy to find in the frozen vegetable section of your local grocer, in the shell, or just the beans.  It is a nice accompaniment to the quinoa, or used just as a quick, healthy side dish on its own.

Tilapia With Lemon and Capers
Serves 6

6 frozen tilapia fillets, thawed

juice and zest of 1 lemon

4 T butter

3 sprigs fresh thyme

lemon pepper seasoning

1 jar capers, drained

In a large skillet over medium-high heat, melt the butter.  Add the lemon juice and zest.  Sprinkle the fillets with lemon pepper seasoning and position in the skillet with the butter lemon sauce. Sprinkle the fish with thyme and capers and cook for 5-8 minutes, depending on the thickness of the fillets.  To check for doneness, cut into the fish with a fork.  If it flakes, the fish is cooked. 

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	135.5
Protein (g)	4.7
Fat (g)	9.5
Carbohydrate (g)	8.3
Sugar (g)	1
Fibre (g)	0.8

Quinoa Salad With Edamame

Serves 6

1 c dried quinoa

2 c water

2 c frozen edamame, removed from shell

In a saucepan, combine the quinoa and water over high heat.  Once it comes to a boil, add the edamame and cover with a lid and simmer for 15 minutes, until the quinoa has absorbed all the water.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	257
Fat (g)	8.1
Protein (g)	16
Carbohydrate (g)	32.9
Sugar (g)	0
Fibre (g)	6.1

Baked Sweet Potato

Serves 6

6 small sweet potatoes

2 tsp cinnamon

1/4 c butter or margarine

Heat oven to 400 F.  Poke holes with a fork or knife into each sweet potato and wrap in tinfoil.  Cook for 45 min, or until soft.  Remove the flesh from the skin and place in a large bowl.  Mash with a fork.  Add cinnamon and butter.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	240.3
Fat (g)	8.3
Protein (g)	2.3
Carbohydrate (g)	40.3
Sugar (g)	0.7
Fibre (g)	6

Saskatoon Spelt Muffins

Spelt is not a common grain that I use to bake with.  Probably because it's not commonly found.  It is a very healthy alternative to flour, containing less gluten and higher protein.  You can locate it at a health food store, and even some big supermarket chains carry it in their organic bulk section, which is where I located mine.  

These muffins are not overly sweet, and are delicious and very nutritious.  You can add any frozen or fresh fruit that you have.  I just happened to have saskatoons in my freezer, but blueberries, raspberries, bananas or even chocolate chips would work well.  When rhubarb is up in the spring, I will try that with some fresh strawberries.

This recipe has been adapted from Basic Spelt by Janet Feirin who owns a fabulous Spelt Bakery in Vancouver. If you are ever in that great city, check out her bakery for a yummy bite of baked goods, or buy her cookbook which contains delicious and easy recipes using spelt.

Saskatoon Muffins

Makes 1 dozen muffins

1 3/4 c spelt flour

1/3 c sugar

2 tsp baking powder

1 egg, beaten

3/4 c milk (I used skim)

1/4 canola oil

zest of 1 lemon or orange (optional)

1 tsp cinnamon (optional)

1 c fresh or frozen saskatoons (or any fruit you have on hand)

In a bowl, mix the flour, baking powder and sugar.  In another bowl, combine the eggs, milk and oil and add to the flour mixture.  Stir just until combined.  Fold in the zest, cinnamon (if using) and fruit.  Bake in a lightly greased muffin tin 375 F for about 20 min, or until golden brown on top and a toothpick inserted in a muffin comes out clean.

Irish Stew

What is better to celebrate St. Patrick's Day than with a hearty bowl of Irish Stew, Irish soda bread, and Irish beer? 

I make my Irish stew with lamb, ensuring the fat is trimmed off.  If you do not have lamb available, you can certainly use beef.  I do make my own stocks because it is so easy, cheap, and I control the salt.  They also freeze well.  Lamb stock is easy to make if you have a bone leftover from a leg that has been roasted.  The recipe uses the same fundamentals as a beef stock.  Once I roast a bone-in lamb, I will make stock and share the basic premise behind it.  Until then, enjoy St Patty's Day!

Irish Stew

Serves 6

1 boneless leg of lamb

4 c lamb or beef stock

4 sprigs fresh rosemary

4 sprigs fresh thyme

3 bay leaves

1/2 tsp salt

1/2 tsp pepper

2 T tomato paste

3 cloves garlic, whole

6 potatoes, peeled and chopped

4 carrots, peeled and chopped

1 large sweet potato, peeled and chopped

1 c peas 

Trim fat off lamb and cut into 1" cubes, or bite sized pieces.  Place in crockpot.*  Pour stock overtop, and add rosemary, thyme, garlic, bay, salt and pepper and tomato paste.  Mix together, cover with lid and turn on low heat for 6-8 hours.

Approximately an hour and a half before serving, add potatoes, carrots and sweet potato.  Add peas at the last minute.

Ladle into bowls and serve with Irish soda bread.

* If you do not have a crockpot, you can brown the lamb in oil in a large pot, adding the stock and herbs, garlic and paste.  Place in the oven on 300 degrees F to slow cook, and follow the rest of the recipe.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	560.8
Fat (g)	18.6
Protein (g)	38.9
Carbohydrate (g)	58.9
Sugar (g)	6.1
Fibre (g)	7.1

Chicken Salad

This recipe has been my "go to" chicken salad recipe for well over a decade.  I have never had one disparaging comment about it, and it has been served at bridal and baby showers, tea parties and even for casual, quick dinners.

What makes it so good is the yogurt, which adds a nice, light tang, instead of the heaviness of mayonnaise.  The pimentos are a necessity as they add a terrific flavor.  

The rest of the ingredients are fresh, and enable the chicken salad to be served over a bed of lettuce, a lovely wholegrain bread, or even siljans (highly addictive and very attractive looking!).  I have used leftover chicken from a Sunday roast, or a rotisserie I bought from the grocer.  Either way, it is healthy and delicious!

Chicken Salad

Serves 4 sandwiches

1/3 c diced celery
1/4 c finely chopped green onions
3 T mayonnaise
3 T fresh, chopped parsley
1/2 c plain yogurt
1 T lemon juice
1/4 tsp salt
1/2 tsp pepper
1/2 tsp dried basil
1 2 oz jar diced pimentos
1 3/4 c chopped, roasted chicken

Combine all ingredients in a bowl.  Cover with plastic wrap and chill.  Serve on a bed of lettuce, or on whole grain bread.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	395.1
Fat (g)	8.3
Protein (g)	70
Carbohydrate (g)	5.7
Sugar (g)	0.5
Fibre (g)	0.8

Cranberry Lemon Coconut Squares

Lemon and coconut is a natural combination, however, adding something equally as tart, like cranberries, is deceivingly delicious!  These treats are not exceedingly healthy, but they are homemade, so added sugar can be adjusted, and I can pronounce every ingredient that was included.

These were made for a pregnant friend of mine, who used to pick one up most mornings at her local coffee shop.  Must cheaper this way, and it hits the spot for pregnancy cravings.  Plus they freeze really well.

Cranberry Lemon Coconut Squares

2 c all purpose flour

1/4 c sugar

1/4 tsp salt

3/4 c unsalted butter, cubed and softened

Filling:

2 T all purpose flour

1 tsp baking powder

1/4 tsp salt

3 eggs

1 3/4 c sugar

1/3 c lemon juice (about 1 lemon)

2 c fresh or frozen cranberries

2 c unsweetened, shredded coconut

In large bowl whisk together flour, sugar and salt.  Cut in butter with 2 knives or a pastry cutter until crumbly and it comes together.  Press into a 13x9 " parchment lined cake pan and bake at 350 F until light golden brown (about 20 min).

Meanwhile, for the filling, whisk the flour, baking powder and salt in a bowl and set aside.  In a large bowl, whisk the eggs, sugar and lemon juice.  Whisk in the flour mixture.  Stir in the cranberries and coconut.  Pour over the cooked cookie base.  Reduce the heat to 325 F and bake until golden and filling is set (about 45 min).  Let cool in pan on a rack and cut into squares.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	260.7
Fat (g)	12
Protein (g)	2.2
Carbohydrate (g)	37.5
Sugar (g)	25.8
Fibre (g)	1.3

Quinoa Pilaf

Quinoa (keen-wah) is a super grain which has the highest source of protein in the vegetable kingdom.  It is gluten-free and has a low glycemic index, and provides all the essential amino acids.  It has become more readily available in the local grocery store, where you can buy it in the bulk section.  I have recently found that major box stores are also starting to sell this healthy product.

I treat quinoa like rice, as it has the same 1:2 ratios.  So, 1 cup of quinoa in 2 cups of water or broth.  Once the water is absorbed, quinoa fluffs up into these gorgeous little balls of nutrients.  Soft on the outside, and a slight, nutty crunch when you bite into it.  You can add any vegetable or herb to it, along with meat if you like.  I have even cooked it in lemon juice and water in the mornings, adding cinnamon and apples for a delicious, healthy breakfast.  This pilaf is an excellent side dish to take to a potluck or BBQ, and the flavors blend overnight to create a delicious and healthy lunch.

Quinoa Pilaf

Serves 6

1 c quinoa
2 c water (or chicken or vegetable stock)
1 lemon, cut up
1 cucumber
1/2 pint cherry or grape tomatoes
1 cup parsley, chopped
1 red (or orange or yellow) pepper, chopped into bite-sized pieces
10 black kalamata olives, pitted
1/3 c feta cheese

In saucepan, add quinoa to water or stock and add the cut up lemon.  Bring to a boil, reduce heat and simmer covered 15-20 min, until the liquid is absorbed.  Stir or fluff with a fork and remove the lemon slices.

Meanwhile, cut up cucumber, tomatoes, parsley, red pepper and black olives into bite sized pieces.  Stir into the cooked quinoa.  Sprinkle with feta cheese and parsley. 

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	204.2
Fat (g)	5.8
Protein (g)	8.6
Carbohydrate (g)	32.5
Sugar (g)	4.4
Fibre (g)	5.4