Honey Surf Energy Bars
2016-08-03 09:54:29
Yields 16
This recipe was part of our Nutrition for Young Athletes summer camp for children to learn nutrition and cooking skills for healthy eating and high performance. These energy bars will re-fuel your young athlete with high carbohydrates before or after competition.
Ingredients
- 1/3 cup canola oil
- ¾ cup soft brown sugar
- 1 Tbsp (heaping) honey
- 3 ½ cup rolled oats
- 1 cup dried fruit (apricots, cherries, raisins, cranberries)
- ½ cup mixed seeds (pumpkin, sunflower, sesame)
- ½ cup coconut (or whole nuts if desired)
Instructions
- Line 8” baking dish with parchment paper. Heat oven to 320F
- Place oil, sugar, and honey in saucepan over low heat. Allow to melt, stirring occasionally.
- In separate bowl mix oats, dried fruit, coconut (nuts), and seeds. Add melted sugar mixture, and combine to form a nice sticky consistency. Spread mixture evenly in baking tin, smoothing top. If needed, drizzle more honey over top.
- Bake in oven til golden brown at edges, approximately 30 minutes. Leave to cool completely in tin before serving as it will fall apart if still warm.
https://www.poppyinnovations.ca/
Spinach Feta Scones
2016-05-11 13:18:06
Yields 12
A tasty treat that the kids can make themselves for a snack or in their school lunch. Spinach is an excellent source of vitamin A which keeps your eyes, skin, and immune system healthy!
Ingredients
- 1/3 cup vegetable oil
- 5 green onions, chopped
- 2 garlic cloves minced
- 2 eggs
- 1/2 cup milk
- 2 cups whole wheat flour
- 2 teaspoons sugar
- 1 tablespoon baking powder
- 1 teaspoon dry crumbled oregano/Italian seasoning
- salt and pepper to taste
- 1 (10 ounce) package frozen chopped spinach, thawed and well drained
- 1 cup feta cheese
Instructions
- Preheat oven to 375°F
- Grease muffin tins.
- Beat eggs until foamy; blend in remaining oil, milk and sautéed onions.
- Add flour, sugar, baking powder, oregano, salt and garlic powder.
- Beat until smooth.
- Stir in spinach, green onions and feta cheese.
- Spoon into 12 greased muffin tins.
- Bake 20 to 25 minutes.
Notes
- Calories (kcal) 191.3
- Fat (g) 10.4
- Saturated Fat (g) 3.1
- Trans Fat (g) 0.0
- Cholesterol (mg) 39.9
- Sodium (mg) 346.8
- Potassium (mg) 206.9
- Carbohydrate (g) 17.9
- Fibre (g) 2.8
- Sugar (g) 2.4
- Protein (g) 7.1
- Vitamin A (RAE) 180.6
- Vitamin C (mg) 3.4
- Calcium (mg) 157.9
- Iron (mg) 1.6
- A versatile recipe to substitute spinach and feta with other ingredients you have on hand. Try fruit or veggies!
https://www.poppyinnovations.ca/
Banana Buckwheat Muffins
2016-05-03 07:30:31
Yields 12
May is Celiac Awareness Month so we're sharing one of our recipes using gluten free flour that everyone can enjoy. The mild nutty flavour from the gluten free flours is a great combination with banana. These muffins are a popular choice for breakfast or snack. Buckwheat is one of the healthiest foods due to the presence of rutin, a flavonoid with antioxidant properties.
Cook Time
20 min
Ingredients
- ¼ cup Brown Rice Flour
- 2 eggs
- 1 cup Amaranth Flour
- ¼ cup vegetable oil
- 1 cup Buckwheat Flakes
- ¼ cup milk
- ½ cup sugar
- 1 cup mashed ripe bananas (approx. 4 bananas)
- 2 tsp baking powder
- 1 tsp baking soda
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- In mixing bowl, add all dry ingredients and stir.
- In a separate bowl, mix all wet ingredients including bananas and stir until combined.
- Make well in dry ingredients and add contents of the bowl with wet ingredients. Fold in and stir until just mixed.
- Place paper cups in muffin tin and fill with mixture until ¾ full.
- Bake for 20 – 25 minutes. Take out of oven and let cool on rack.
Notes
- Special thanks to Cuisine Soleil for supplying us with their gluten-free, organic Canadian products to try new recipes. Check them out at www.cuisinesoileil.com
https://www.poppyinnovations.ca/
Bacon Lentil Soup
2016-02-24 11:31:07
Serves 6
We're celebrating 2016 as International Year of the Pulses with this hearty Bacon Lentil Soup from our instructor Pam Eike. Packed with flavour, fibre and protein, a great soup for dinnertime.
Ingredients
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1/2 cup chopped carrot
- 5 slices bacon, chopped
- 2 cloves minced garlic
- 7 cups broth (homemade or low sodium)
- 2 cups dried lentils
- 2 tablespoons chopped fresh thyme or 1/2 teaspoon dried
- 1 tablespoon fresh rosemary or 1/4 teaspoon dried
- 1 bay leaf
- salt & pepper to taste
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped chives or green onions
Instructions
- Cook chopped bacon in the soup pot and set aside when cooked.
- In same pot combine onion, celery, carrot, garlic. Stir over medium-high heat until onions are slightly translucent.
- Add broth, lentils, thyme, rosemary and bay leaf and bring to boil. Reduce heat and simmer until lentils are tender, stirring occasionally. Discard bay leaf. Add some of the bacon back to the soup leaving enough to top when serving.
- To achieve a thicker soup you can set half the soup aside to cool and puree then add back in. You can also puree the entire soup if you like.
- Season with Salt & pepper to taste.
- Ladle into serving bowls and top with fresh parley, chives and bacon.
Notes
- Delicious served with a fresh green salad for a balanced meal.
https://www.poppyinnovations.ca/
Apple Compote with Buckwheat Flake Crumble
2015-09-18 15:48:44
Apples are readily available year round so this recipe is super easy and delicious any time of year! The vanilla sauce is a delicious cream-like accompaniment.
Filling
- 6 large sweet apples
- 2 tbs brown sugar
- 1 tsp butter
- 1/2 the juice of one lemon
- 1/4 tsp cinnamon
Crumble
- Dry Ingredients
- ¾ cup raw buckwheat flakes
- ¼ cup raw sunflower seeds
- 1 tsp cinnamon
- 1/8 cup sugar
- Wet Ingredients
- 1 Tbsp unsweetened applesauce
- 1/8 cup honey
- 2 Tbsp peanut butter
- 1 tsp vanilla extract
Vanilla cream
- 1/2 cup plain Greek yogurt
- 2 tbs honey
- 1/2 the vanilla beans of a pod, or 1 tsp of vanilla extract
Vanilla Cream
- Mix honey and vanilla into the yogurt and set aside. This can be made ahead as the flavors will enhance as it sits. This is also a great recipe to use to dip fresh fruit into!
For Filling
- Core, peel and slice apples into thick slices.
- Place butter in a pan and melt. Once the butter is melted add the apples and brown sugar. Cook for about 2 - 3 minutes then add cinnamon and lemon juice. Continue to cook until apples are tender (about 3 - 4 more minutes). Dived apples between the serving dishes and set aside.
For Crumble
- In a medium bowl, mix the dry ingredients.
- In a smaller bowl, mix the wet ingredients until combined. Add wet mixture to dry ingredients and stir until the dry ingredients are thoroughly coated and wet.
- Melt 1 tsp of butter in pan on low heat. Add crumble and cook until golden brown; stirring constantly so the crumble doesn’t burn.
- Divide over top of each bowl and serve with vanilla cream on the side or on top of the apple crumble. For a fancier occasion, layer the apple and crumble in a glass or jar to make a parfait using the yogurt sauce for the topping.
Notes
- As local fruits come into season, substitute the apples for any fruit such as peaches, blueberries or strawberries! You can also mix fruits together!
https://www.poppyinnovations.ca/
Buckwheat Chocolate Chip Cookies
2015-08-21 13:51:17
Yields 12
Buckwheat flour adds a delightful nutty flavour to these ol' time favorites.
Ingredients
- 2/3 cups buckwheat flour
- 1/4 tsp salt
- 1/4 tsp baking soda
- 1/4 cup butter
- 1/4 cup brown sugar
- 1/4 tsp vanilla
- 1 egg
- 1/3 cup chocolate chips
Instructions
- Preheat oven to 350 degrees and line two baking sheets with parchment paper.
- In a medium bowl, stir the flour, salt and baking soda together. Set aside.
- In a large bowl, cream the butter and sugar together until light and fluffy. Stir in the vanilla extract and egg, mixing until well combined. Slowly mix in the flour mixture, stirring until just incorporated. Fold in the chocolate chips.
- Chill the dough in the fridge for about 10-20 minutes until the dough is firm. Once chilled, use a spoon to drop dough slightly smaller than golf ball size on the cookie sheet. Leave about 2 inches between cookies.
- Bake for 12 minutes until golden around the edges. Allow to cool on the baking sheet before removing to a wire rack to cool.
https://www.poppyinnovations.ca/
Buckwheat Cinnamon Granola
2015-08-21 13:30:01
The cinnamon and hint of apple adds a delicious crunchy topping to your yoghurt and cereal or just eat by the handful!
Ingredients
- ¾ cup raw buckwheat flakes
- ¼ cup raw almonds (any nuts or seeds can be used)
- 1 tsp cinnamon
- ¼ tsp fine grain sea salt
- 2 Tbsp granulated sugar
- 1 Tbsp applesauce
- 2 Tbsp honey
- 4 tsp butter, melted
- ½ tsp vanilla extract
Instructions
- Preheat oven to 300 degrees and line a large baking sheet with parchment paper.
- In a large bowl, mix together the dry ingredients.
- Add the wet ingredients and stir until the dry ingredients are thoroughly coated and wet.
- Spread the granola onto baking sheet. Bake for 15 minutes, mix granola and bake for another 15 minutes, watching closely so it doesn’t burn. Granola will be lightly golden on the bottom and will become crunchy as it cools.
- Cool completely and then store in an airtight container for up to 3-4 weeks.
https://www.poppyinnovations.ca/
Campfire Paella
2015-07-02 20:17:39
Ingredients
- Chorizo sausage
- Roasted chicken, shredded (no skin)
- Onion, chopped
- Garlic, minced
- Bell pepper, chopped
- Cherry tomatoes
- Equal parts Arborio rice
- Equal parts white wine
Instructions
- Approximate quantities based on how many packets will be made. No measuring needed (another good thing when camping!)
- Lay a double layer of foil over an individual size bowl. Dull side of foil should be facing out. This helps form your packet in a bowl shape. The bowl is NOT going in the fire.
- Add the chorizo, chicken, onions, peppers, garlic, tomatoes, saffron, salt and pepper.
- Top off your foil packet with equal parts of rice and white wine. Stir contents of your packet. Bring the edges of the foil together and fold or scrunch to close the packet.
- Place your packet in the fire away from the direct heat.
- Cooking times will vary a lot depending on how hot your campfire is and how close the packets are to the flames. Rotate the packets every 10 or 15 minutes. Roughly, it will take an hour for the rice to cook.
- Remove from the fire, open the packet and enjoy.
Notes
- Tip: Use leftover roasted chicken or other meats. Try other veggies like mushrooms, peas or asparagus. Another great tip is to pre-chop all your ingredients before leaving home and store in sealed bags or containers to bring camping.
Adapted from Zestuous
Adapted from Zestuous
https://www.poppyinnovations.ca/
Homemade Gnocchi with Tilapia
2015-02-08 18:50:25
Serves 4
Ingredients
- Ingredients
- 1 lb russet potatoes (about 2 medium potatoes), mashed
- 1 egg, lightly beaten
- ¾ cup-1 cup all purpose flour
- salt and pepper to taste
- Sauce
- 1 bell pepper, chopped
- 1/2 small red onion diced
- 1 pint grape tomatoes, halved
- 1 garlic cloves
- 1 zucchini chopped
- ¼ cup fresh basil, chopped
- ¼ cup Parmesan cheese, grated
- salt and pepper to taste
- 2 tbsp vegetable oil
- ½ lemon, juiced
- 4 Frozen Tilapia filets
- salt and pepper to taste
Instructions
- Preheat oven to 375°F.
For gnocchi
- Fill a large pot with cold water. Salt the water then cut potatoes in half and place them in the pot. Bring the water to a boil and cook the potatoes until tender throughout, this takes roughly 40-50 minutes.
- Remove the potatoes from the water. Peel each potato as soon as possible after removing from the water (without burning yourself). Be mindful that you want to work relatively quickly so you can mash the potatoes when they are hot. To do this you can either push the potatoes through a ricer, or run a fork down the sides of the peeled potato creating a nice, fluffy potato base to work with. Don't over-mash - you are simply after an even consistency with no noticeable lumps.
- Let the potatoes cool spread out across the cutting board - ten or fifteen minutes. Long enough that the egg won't cook when it is incorporated into the potatoes. When you are ready, pull the potatoes into a soft mound - drizzle with the beaten egg and sprinkle 3/4 cup of the flour across the top. Scrape and fold until the mixture is a light crumble. Very gently, with a feathery touch knead the dough. This is also the point you can add more flour (a sprinkle at a time) if the dough is too tacky.
- The dough should be moist but not sticky. It should feel almost billowy. Cut it into 8 pieces. Now gently roll each chunk of dough into a snake-shaped log, roughly the thickness of your thumb. Use a knife to cut pieces every 3/4-inch.
- To shape the gnocchi roll each piece on the counter using the tines of the fork to roll the gnocchi. The gnocchi should curl into a slight "C" shape, their backs will capture the impression of the tines as tiny ridges (good for catching sauce later). Set each gnocchi aside, dust with a bit more flour if needed, until you are ready to boil them. This step will help the gnocchi “grab” onto the sauce you are serving with it.
- Lightly season tilapia filets with salt and pepper and place on a parchment lined baking sheet and put in the oven for ~15-20 minutes or until cooked.
- Bring pot of water to a boil. Cook the gnocchi in batches by dropping them into the boiling water roughly twenty at a time. They are cooked when they pop back up to the top. Fish them out of the water a few at a time with a slotted spoon ten seconds or so after they've surfaced. Reserve ½ cup cooking liquid for sauce.
- In a large skillet, heat oil over medium high. Add onion, zucchini, peppers and garlic and season with salt and pepper. Cook, stirring occasionally, until vegetables are crisp-tender (about 4-5 minutes). Add tomatoes and cook until juicy (about 2 minutes).
- Transfer drained gnocchi to skillet. Toss gnocchi, adding enough cooking liquid to create a sauce. Remove from heat and stir in basil, cheese, and lemon juice.
Notes
- 1. You can easily substitute a variety of vegetables. Other vegetables to try: chopped tomatoes, onions, snap peas, squash, spinach, asparagus, cauliflower, mushrooms. You could substitute in different herbs – try dill, parsley, chives, mint. You could try different kinds of cheese. You could try Pecerino, Asiago (which will taste quite sharp). You can make a big batch of gnocchi and freeze for later enjoyment.
https://www.poppyinnovations.ca/
Pumpkin Curry Lentil Soup
2015-02-08 18:43:30
Serves 4
Ingredients
- 2 tbsp vegetable oil
- ½ large onion, chopped
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 bay leaf
- 2 tbsp curry powder
- ½ tsp hot red pepper flakes
- 4 cups low sodium or no salt added vegetable broth
- ½ 400ml can coconut milk
- 1 can pumpkin puree
- 1 can lentils
- 1 cups of chopped fresh or frozen kale or spinach
- salt and pepper, to taste
- Garnish: chopped cilantro (fresh coriander), green onions, and/or plain Greek yogurt (optional)
Instructions
- In a stockpot, heat the oil over medium heat and sweat the onion, garlic and ginger until the onion is translucent, a couple minutes.
- Add the curry powder, bay leaves, and red pepper flakes and cook for another minute.
- Add the vegetable broth, coconut milk, canned pumpkin and lentils. Cover and bring to a boil, then simmer on low heat for 15-20 minutes. Season with salt and pepper.
- Before serving, stir in the kale/spinach and garnish with cilantro and/or Greek yogurt.
Variations
- • Try different kinds of protein sources to add in staying power: sautéed tofu, chicken, cooked shrimp, or beef.
- • Add different vegetables to this soup try it with zucchini, carrots, cauliflower, broccoli, or corn.
- Tips
- Make-Ahead: the soup can be frozen in airtight containers, and re-heated over medium-low heat or in a crockpot for those busy nights.
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