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Grains

BAKED OATMEAL

1/2 cup vegetable oil
3/4 cup white sugar
2 eggs
1 cup milk
1/2 teaspoon salt
1 tablespoon baking powder
3 cups quick cooking oats
1/2 cup raisins
2 tablespoons brown sugar
1/2 teaspoon ground cinnamon

1. Beat together oil and sugar. Mix in eggs, milk, salt, baking powder, oatmeal. Beat well then stir in raisins. Pour into a lightly grease pie pan. Sprinkle with brown sugar and cinnamon. Refrigerate overnight.
2. The next morning, preheat oven to 350 degrees F (175 degrees C).
3. Bake in preheated oven until firm, about 35 minutes. Serve hot.

BASMATI RICE

1 3/4 cups water
1 cup Basmati rice
1/4 cup frozen green peas
1 teaspoon cumin seeds

In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. When rice is cooked, stir in peas and cumin. Cover and let stand for 5 minutes.

BROWN RICE CASSEROLE

1 1/2 c. white rice
1/2 c. chopped green onions
1/2 can beef consomme
1 c. sliced mushrooms
1 1/2 to 2 c. cut-up leftover turkey
1/4 c. butter or olive oil
1 green pepper, sliced
1 c. water

Saute onion in small amount of butter until golden brown, then set aside. In same pan, using a small amount of butter, brown the rice. Pan and oil must be very hot before putting rice in pan, then you must stir constantly until rice becomes a golden brown. Then place rice in casserole or baking dish, add sauteed onion, leftover turkey, consomme and water.

Cover and cook in 350 degree oven for about 1 hour or until liquid has been absorbed by the rice. About 15 minutes before it is done, add the green pepper and about 5 minutes before serving, add mushrooms.

CHINESE RICE BAKE

Into a buttered or sprayed casserole dish mix the following ingredients:
1 cup white rice
1 stick butter (cut into chunks)
2 cups water
1 pkg dry onion soup mix
1 Tsp (low sodium) soy sauce
1 cup frozen peas

Cover and bake 350 1 hour. Fluff when done and serve.

GREEN RICE

2 c. cooked rice
1 (16 oz.) pkg. chopped spinach
2 beaten eggs
1 c. chopped onion
1 c. evaporated milk
1/2 tsp. garlic salt
1 c. grated American cheese
1/2 c. vegetable oil

Mix all ingredients. Bake at 350 degrees for 45 minutes or until knife inserted comes out clean.


Red Beans and Rice

from AliciasRecipes.com

Ingredients:
1 lb. dried red kidney beans
1 pkg. of beef smoked sausage, cut into bite size pieces
1 clove garlic
1 medium onion
1/2 green pepper
2 tbsp. oil
Salt to taste
Cooked rice

Directions:
Wash and pick over beans. Cover with water. Add remaining ingredients and simmer for 1 to 1 1/2 hours or add water as needed until beans are tender and soup is thick. Serve over cooked rice.


Power-Packed Multi-grain 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. Saute 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


Quinoa Chard Pilaf - 8 Servings

This simple vegan dish combines the distinctive, nutty flavor of quinoa with chard, mushrooms, and lentils.

1 tablespoon olive oil
1 onion, diced
3 cloves garlic, minced
2 cups uncooked quinoa, rinsed
1 cup canned lentils, rinsed
8 ounces fresh mushrooms, chopped
1 quart vegetable broth
1 bunch Swiss chard, stems removed

1. Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in the broth. Cover, and cook 20 minutes.
2. Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and allow to sit 5 minutes, or until chard is wilted.


Quinoa Side Dish

1 tablespoon butter
1 cup uncooked quinoa
2 cups vegetable broth
2 teaspoons chopped garlic
2 tablespoons chopped fresh parsley
1/2 tablespoon chopped fresh thyme
1/4 teaspoon salt
1 small onion, finely chopped
1 dash fresh lemon juice (optional)

Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.


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


ORZO WITH PARMESAN AND BASIL

2 tablespoons butter
1 cup uncooked orzo pasta
1 (14.5 ounce) can chicken broth
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh basil
salt and pepper to taste
2 tablespoons chopped fresh basil

1. Melt butter in heavy skillet over medium-high heat. Stir in orzo and saute until lightly browned.
2. Stir in chicken stock and bring to boil. Cover. Reduce heat and simmer until orzo is tender and liquid is absorbed, about 15 - 20 minutes.
3. Mix in Parmesan cheese and basil. Season with salt and pepper. Transfer to shallow bowl. Garnish with basil sprigs.


QUINOA SALAD

1 cup quinoa
1 cup water
1/4 cup sunflower seeds
1/3 cup mayo
1 Tbsp stone ground mustard

Chop:
1/4 onion
1 tomato
1 carrot
1 stick celery
1/2 red bell pepper
1/4 head red or white cabbage
1/2 cucumber
(basically, a little of whatever veggies you want)
2 hard boiled eggs
1/2 cup walnuts

Boil the quinoa in water, then simmer until water is soaked up (15-20 min). Put it in a big bowl and add all the chopped ingredients and sunflower seeds and the mayo and mustard (if you think you need more mayo or mustard, add it). Mix it up really well and refrigerate. Can be eaten warm — it's good either way. Serve.


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


Spanish Rice

2 tablespoons oil
2 tablespoons chopped onion
1 1/2 cups uncooked white rice
2 cups chicken broth
1 cup chunky salsa

1. Heat oil in a large, heavy skillet over medium heat. Stir in onion, and cook until tender, about 5 minutes.
2. Mix rice into skillet, stirring often. When rice begins to brown, stir in chicken broth and salsa. Reduce heat, cover and simmer 20 minutes until liquid has been absorbed.


Sweet and Nutty Moroccan Couscous

2 cups vegetable broth
5 tablespoons unsalted butter
1/3 cup chopped dates
1/3 cup chopped dried apricots
1/3 cup golden raisins
2 cups dry couscous
3 teaspoons ground cinnamon
1/2 cup slivered almonds, toasted

Pour the vegetable broth into a large saucepan, and bring to a boil. Add the butter, apricots, dates and raisins. Boil for 2 to 3 minutes. Remove from the heat, and stir in the couscous. Cover, and let stand for 5 minutes. Stir in the cinnamon and toasted almonds, and serve.

Notes: To toast almonds, spread them out on a baking sheet, and bake for 10 minutes in a preheated 350 degrees F (175 degrees C) oven, or until they are fragrant.


Whole Grain Blackberry Muffins

1 c. whole wheat flour
1 c. quick oats
1 tbsp. Baking Powder
1/2 c. honey
1/2 c. raisins
1 to 1-1/2 c. blackberries
1 c. water
1/3 c. oil
3 egg substitute
1/2 to 1 c. chopped pecans
1/4 c. wheat germ (optional)

Mix oats, baking powder and flour together. Then mix liquid ingredients together. Add blackberries, raisins, nuts and wheat germ; stir in with spoon. Spray muffin tins with non-stick spray. Spoon mixture into muffin tins and bake 30 minutes at 400 degrees.


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