Grains and MultiGrain Recipes
Couscous with Broccoli and Sesame-Garlic Sauce
Granola on the Go
Machu Picchu Platter
Pizza Pockets
Power-Packed Multigrain Pancakes
Recipes by  
- Buy your vitamins, supplements and herbs at wholesale prices.
Power-Packed Multigrain Pancakes
Get your kids off to a healthy start in the morning with these power-packed pancakes. Vary this basic recipe by adding berries, bananas, nuts, carob chips or dried fruit to the batter just before cooking.
Ingredients
3 eggs, lightly beaten
1 Tbsp (10g) brown sugar or dehydrated cane juice
1 Tbsp (15g) baking powder
1 tsp (6g) salt
1/2 cup (60g) whole wheat flour
1/2 cup (60g) unbleached white flour
1/4 cup (20g) rolled oats
1/4 cup (40g) cornmeal
1/2 cup (120g) nonfat plain yogurt
3/4 cup (180mL) low-fat buttermilk
1 Tbsp (15mL) melted butter or margarine or canola oil
Directions
Combine beaten eggs, sugar, baking powder and salt in a large bowl and stir well.
In a separate bowl, mix together whole wheat flour, unbleached white flour, oats and cornmeal.
Add yogurt, buttermilk and melted butter to the egg mixture and stir. Fold in the flour mixture just until blended. Don’t overmix!
Using a 1/4 cup (60mL) measure, drop batter onto a hot, nonstick skillet. Cook over medium heat until bubbles form on tops of pancakes. Flip pancakes over and continue cooking 1 minute longer.
Nutrition Facts
Calories: 292
Fat: 8g
% fat calories: 26%
Cholesterol: 158mg
Fiber: 4g
Couscous with Broccoli and Sesame-Garlic Sauce
The delicious sesame-garlic sauce serves as a flavorful topping for both vegetables and couscous. Experiment with seasonal vegetables or rice in this versatile dish.
Ingredients
2 cups (480mL) boiling water
1 1/2 cups (300g) couscous, (white or whole wheat)
1 tsp (5mL) vegetable oil
2 cups (230g) broccoli florets
1 red pepper, chopped
1 1/4 cups (440g) garbanzo beans, canned, drained (one 15.5-ounce can)
Sauce:
2 Tbsp (15g) cornstarch
1/2 cup (120mL) cold water
1 Tbsp (15mL) sesame oil
2 cloves garlic, minced
1 1/2 cups (360mL) orange juice
1/2 cup (120mL) soy sauce, low sodium
1 tsp (15mL) honey
Directions
In a medium sauce pan, bring water to a boil, stir in couscous. Mix couscous with a fork; cover and remove from heat. Let stand until water is absorbed, about 15 minutes. Set aside.
Heat oil in a nonstick skillet. Add broccoli and red bell pepper. Sauté for 2 minutes, then cover and cook on low until vegetables are tender, approximately two minutes. Add garbanzo beans and continue to cook until beans are heated through. When done, cover to keep warm and set aside.
Prepare sauce: Mix cornstarch and cold water together in a jar, shake until blended. In a small saucepan over medium heat, heat oil and add garlic, sauté for one minute. Add orange juice, soy sauce and honey and heat. When thoroughly heated, add cornstarch mixture to sauce and turn heat up to bring about a slow rolling boil. Using a whisk, stir sauce frequently until it thickens.
In a large serving bowl, add vegetable mixture to couscous, pour sauce over the top and gently mix. Serve immediately.
Nutrition Facts
Calories: 317
Total Fat: 4g
% Calories from fat: 11%
Protein: 11g
Carbohydrate: 60g
Cholesterol: 0mg
Sodium: 965mg
Granola on the Go
Your kids will love the crunchy, sweet taste of this granola for breakfast, as a quick snack or as a topping on yogurt. Parents, you’ll love knowing this recipe provides plenty of vitamin E and fiber-rich ingredients. It’s also lower in sugar than many store-bought versions.
Ingredients
4 1/2 cups (385g) rolled oats
1/4 cup (30g) wheat bran
1/2 cup (60g) wheat germ
1/4 cup (30g) nuts or seeds (try a combo such as sunflower or sesame seeds and walnuts)
1/2 cup (120mL) honey
1/4 cup apple juice
1/2 cup (75g) assorted, chopped dried fruit such as apricots, apples or figs
2 Tbsp (30mL) canola oil
2 tsp (4g) cinnamon
Directions
Preheat oven to 350°F (175°C). Coat a 9x13-inch (23x33cm) pan with nonstick cooking spray.
In a large bowl, mix together oats, bran, germ, nuts and cinnamon.
Blend honey, canola oil and juice. Add mixture to oats and stir until well-coated.
Spread granola onto a baking sheet and cook 25 minutes, stirring a few times so that granola browns evenly.
Remove from oven and let the granola cool on the baking sheet for 10 minutes.
Add dried fruit when mixture cools. Store in an air-tight container.
Nutrition Facts
Calories: 488
Fat: 12g
% fat calories: 22%
Cholesterol: 0mg
Carbohydrate: 85g
Fiber: 10g
Machu Picchu Platter
This main dish salad features quinoa, an ancient Inca grain. High-protein quinoa cooks in 15 minutes, so it’s great for fast meals.
Prep Time: 10 minutes; Cooking Time: 20 minutes; Yield: 6 servings
Ingredients
Quinoa salad:
1 cup (200g) quinoa, well rinsed
1 cup (150g) frozen corn kernels, thawed
Juice of one lemon
1 Tbsp (15mL) olive oil
2 to 3 scallions, minced
Salt and black pepper, to taste
Bean salad:
1 16-ounce (455g) can pinto beans, drained
1 cup (200g) diced tomato
1 Tbsp (15mL) apple cider
1/4 cup (10g) chopped parsley or cilantro
Freshly ground black pepper, to taste
Garnishes:
Pumpkin seeds
Black olives
1 red bell pepper, cut into strips
Directions
Boil 2 cups water (480mL) in a saucepan. Add the quinoa and simmer, covered, for 15 minutes. When done, fluff with a fork and transfer to a bowl. Combine quinoa with remaining ingredients for the quinoa salad.
While the quinoa cooks, toss the bean salad ingredients in another bowl.
To assemble, spread quinoa salad evenly on a platter. Leave a well in the center and mound bean salad into the well. Sprinkle with pumpkin seeds. Arrange olives and pepper strips around the edge.
Nutrition Facts
Calories: 283
Fat: 6g
% fat calories: 19%
Cholesterol: 0mg
Fiber: 14g
Pizza Pockets
Playing with dough is great fun for kids, especially when the result is pizza pockets. Older kids can make the dough themselves; for younger kids you’ll need to prepare the dough in advance and let them do the kneading. Make an extra batch and freeze for a quick meal anytime.
Prep Time: 15 minutes; Cooking Time: 25 minutes; Yield: 4 servings
Ingredients
1 recipe whole-grain pizza dough or 1 pound (455g) frozen whole wheat bread dough, thawed
3 Tbsp (30g) cornmeal
6 ounces (170g) mozzarella cheese, shredded (about 1 1/2 cups)
1 cup (240mL) marinara sauce
Favorite pizza toppings for filling
Directions
Preheat oven to 400°F (205°C). Oil a baking sheet and then sprinkle with cornmeal.
Divide dough into six pieces. On a lightly floured surface, roll out each piece of dough into a large circle. Spread about 3 Tbsp (45mL) of marinara sauce on one side of circle. Sprinkle 3 Tbsp (25g) of cheese and other toppings as desired on top of sauce.
Fold dough in half to form a half moon shape. Firmly pinch the edges together. Use a fork to poke a few holes in each pocket to let the steam escape. Place pizza pockets on prepared baking sheet. Bake 25 minutes or until lightly browned.
Nutrition Facts
Calories: 613
Fat: 16g
% fat calories: 24%
Cholesterol: 24mg
Carbohydrate: 94g
Fiber: 8g
Return to Home Page
|
