No Bake Chocolate Almond Bliss Bars

By EatRightOntario on

The natural sweetness of dates makes these bliss bars extra tasty. You’ll get a protein punch with the nuts and seeds to keep you going.


Ingredients

  • cup large flake oats
  • cup pumpkin seeds
  • cup hemp hearts
  • cup sunflower seeds
  • 1 cups pitted medjool dates
  • cup almond butter
  • 3 tablespoons cocoa powder
  • 1 teaspoon vanilla


Instructions

  1. In a food processor, pulse together oats, pumpkin seeds, hemp hearts and sunflower seeds until fine and crumbly.
  2. Add dates, nut butter, cocoa powder and vanilla and process until mixture forms into a ball.
  3. Press mixture for a least 1 hour before cutting into bars to serve


TIP:Place in the freezer for about 2 hours for a chewy textured bar. You can also make these into bite size balls. Use 1 Tbsp...

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Mini Mushroom Omelettes

By EatRightOntario on

This recipe makes 12 muffins, perfect for a family to enjoy for the week. Make these individual omelettes to take for breakfast on the run or tuck into for lunch. Easy to pick up and eat warm or cold.


Ingredients

  • 1 tablespoon canola oil
  • 1 package (227 g) sliced mushrooms
  • 1 diced onion
  • 1 teaspoon Italian seasoning
  • 6 slices (100 g) chopped ham or turkey
  • 12 eggs
  • 1 cup shredded light old cheddar cheese
  • teaspoon salt & pepper


Instructions

  1. In a non-stick skillet heat oil over medium heat. Cook mushrooms, onion and Italian seasoning for about 10 minutes or until golden. Stir in ham or turkey
  2. In a large bowl, whisk together eggs, salt and pepper.
  3. Divide mushroom and ham or turkey mixture among 12 lightly sprayed muffins tins....
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Date and Oatmeal Pancakes

By EatRightOntario on

Everyone likes to eat pancakes and the dates in this recipe not only make them healthy, they add a hint of sweetness everyone will love. Make them on the weekend for an easy breakfast throughout the week.


Ingredients

  • 1 cup large flake oats
  • 1 teaspoon baking powder
  • teaspoon baking soda
  • cup chopped pitted medjool dates
  • 1 egg
  • cup milk
  • unit mashed ripe banana


Instructions

  1. Grind oats in food processor until a fine, flour texture; place in a bowl. Whist in baking powder and baking soda Stir in dates’ set aside.
  2. In another bowl, whisk together, egg, milk and stir in banana. Pour over oat mixture and stir until well moistened.
  3. Heat a large non-stick skillet or griddle and spray with cooking oil.
  4. Ladle out about cup of batter for...
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Chicken Tzatziki Tortilla

By EatRightOntario on

This is a great and easy way to use up leftover chicken and serve it up for lunch.


Ingredients

  • 2 cups chopped chicken
  • 2 chopped green onions
  • 1 chopped pepper (yellow, green, orange or red)
  • cup shredded light cheddar cheese
  • cup tzatziki
  • teaspoon hot pepper sauce (optional)
  • 4 large whole wheat tortilla


Instructions

  1. In a bowl, combine chicken, onions, pepper, cheese, tzatziki and hot pepper sauce, if using.
  2. Spread over tortillas.
  3. Roll each up and cut into 2 inch (5 cm) pieces.


TIP:You can substitute cooked turkey for the chicken.


Recipe and photo courtesy ofEatRightOntario.

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Carrot Potato Pancakes

By EatRightOntario on

Carrots provide an interesting variation to this traditional favourite. These pancakes are excellent as a crispy partner for roasted chicken, pork or fish. Serve with Dill Yogurt Sauce.


Ingredients

  • 3 cups carrots, shredded
  • 1 cups potatoes, peeled and shredded
  • cup onion, finely chopped
  • 4 eggs, lightly beaten
  • cup all purpose flour
  • 2 tablespoons fresh parsley
  • 1 tablespoon fresh dill
  • teaspoon salt
  • Pepper

Dill Yogurt Sauce

  • 1 cup plain regular or low fat yogurt
  • cup regular or light mayonnaise
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon lemon juice


Instructions

  1. In a large bowl, combine carrot, potato, onion and beaten eggs until well combined. Sit in flour, parsley, dill, salt and pepper to taste.
  2. Heat 1 Tbsp. vegetable oil...
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Parmesan Carrot Fries

By EatRightOntario on

These fries are fun to dip and very tasty.


Ingredients

  • 5 carrots, peeled
  • 3 tablespoon canola or olive oil
  • cup seasoned breadcrumbs
  • cup grated parmesan cheese


Instructions

  1. Cut carrots into sticks and place in large bowl. Toss with oil to coat.
  2. In a shallow dish, combine breadcrumbs and cheese. Roll carrot sticks into breadcrumbs mixture and place on parchment paper lined baking sheet. Roast in 400C (200C) oven for about 20 minutes or until golden and tender.


Recipe and photo courtesy ofEatRightOntario.

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Apple Blueberry Smoothie

By EatRightOntario on

This smoothie is a winner with fresh tasting apples and blueberries to brighten your day.


Ingredients

  • cup plain yogurt
  • 1 ripe banana
  • 1 apple, cored, peeled and chopped
  • cup fresh or frozen blueberries
  • cup 100% orange juice


Instructions

  1. Place yogurt, banana, apple, blueberries and orange juice in a blender. Cover and puree until smooth.


TIPS:

For a cool treat simply use frozen blueberries and a frozen banana in the recipe.

Use tart apples like Granny Smith or Northern Spy for a refreshing tangy flavour or try Royal Gala or Honey Crisp apples for a sweeter version.


Recipe and photo courtesy ofEatRightOntario.

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Seasonal Foods: 12 Foods to eat in August and September

By The Huffington Post Canada on

This article was originally published on The Huffington Post Canada. Read the original article.

We're in the second half of August, which means days are getting shorter, the air is cooler, and markets are running out of fresh produce, right? Wrong!

Many fruits and vegetables are at their peak this month and the growing season extends into September.


For this list, we've gone with foods that are available fresh in the majority of Canada in August and September, but keep in mind that the growing season varies across the country. Wherever in Canada you are, hit up a farmers' market near you and wrap up your summer with a delicious meal (or two).

Here are a dozen of the many fruits and vegetables you can still find at your local market:

...

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Lentil Squash Curry with Cashews

By Angel Luk on

This healthy curry is packed with flavour!


Ingredients

  • 2 tablespoon canola oil
  • 1 cup onion, diced
  • 2 garlic cloves
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon red pepper flakes
  • 1 tablespoon ginger root, grated
  • 14 oz. can coconut milk
  • 2 cups butternut squash, cubed
  • 1 cups white potato, cubed
  • 1 cup diced tomatoes, canned
  • 1 cup vegetable stock or water
  • 1 cup green lentils, uncooked
  • 1 tablespoon honey
  • 1 teaspoon salt
  • 3 cups fresh spinach or baby kale
  • cup fresh cilantro, chopped
  • cup cashews
  • cup Greek yogurt, plain


Instructions

  1. Heat canola oil in a large skillet over medium high heat.
  2. Add onions and cook until translucent. Stir in garlic, curry, cumin, coriander, and red pepper flakes...
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