Whole Foods Nutrition

You will need: a large frying pan, a sauce pan and a 10×15 inch baking pan (or two smaller pans)

• 6-8 whole wheat wraps
• 1 cup grated cheese

Filling:

• 2 Tbs olive oil
• 2 medium sized yellow onions, minced
• 5 cloves garlic, minced
• ½ tsp salt
• 2 chicken breasts, chopped
• 1 hot chili pepper, diced
• 1 large bell pepper
• 6 cups diced zucchini, about 4 smallish zucchinis
• 1 ½ tsp ground cumin
• 1 ½ tsp dried oregano
• 1 Tbs dried basil

Sauce

• 1 large can diced tomatoes (540 mL or greater depending how saucy you like things)
• 1 large red bell pepper
• 5 cloves garlic
• ½ tsp crushed red pepper
• ½ tsp cumin

Method

1) Set aside the wraps and the cheese and start by making the filling. Heat olive oil in a large frying pan. Add the onion, garlic and salt and sautee for 5-8 minutes, until the onions are translucent. Add the chicken and sautee for 5 more minutes.  Add the zucchini, the peppers and the seasonings and stir and cook for another 5-8 minutes. Set aside to cool slightly. Preheat oven to 350 degrees.

2) Make the sauce by combining all of the ingredients in a sauce pan. Bring to a boil. Pour a small amount of the sauce (around 1/4 cup)  into the bottom of a 10×15 inch baking dish to moisten the bottom of the pan. Lower the heat on the rest of the sauce and simmer while you assemble the enchiladas.

3) Assemble the enchiladas by placing about 1/2-3/4 cup of filling on one side of each tortilla. Sprinkle with 2 tablespoons of cheese and then wrap the tortilla, as you would a burrito and place in the baking pan. Once all of the enchiladas are wrapped and in the pan, cover with  the remainder of the sauce. Cover with foil and bake for about 30 minutes. Uncover and bake another 5 minutes.

These thick and delicious pancakes are straight from my childhood. Serve with yogurt, fresh fruit, a dash of cinnamon and real maple syrup. Yum-my! Serves 4 people.

• 1/2 cup all purpose flour
• 1/2 cup whole wheat flour
• 1 Tbsp white sugar
• 1 ½ tsp baking powder
• ¼ tsp baking soda
• 1 tsp cinnamon 1 egg
• 1 cup milk
• 1 Tbps vegetable oil
• ½ cup grated apple
• ½ cup grated zucchini

Method

1) Combine all of the dry ingredients in one bowl. Mix well.

2) In a separate large bowl, mix the egg, milk, vegetable oil, apple and zucchini.

3) Add the dry ingredients to the wet. Mix well.

4) Heat a frying pan on medium. Coat lightly with cooking oil or add ½ tsp butter to the pan. Drop pancake batter in the pan, cook until edges look firm, flip, and serve.

I thought I had the best veggie burger recipe until I tried the  The whitewater cookbook veggie burger recipe. Now I have morphed the two into one delicious burger recipe. Try the whitewater burgers sometime. They are great too. This recipe makes a dozen large burgers and they freeze well. Stack uncooked patties with wax paper in between and wrap well for the freezer.

 Best Veggie Burgers  (modified Whitewater Cooks Veggie Burgers)

1 tbsp veg oil
1 onion, diced
5 clove garlic, minced
1 1/2 tbsp cumin
2 tbsp chili powder
1-19 oz can black or kidney beans, drained, rinsed and roughly pureed
1/4 cup parsley, chopped
2 tbsp sesame oil
1/2 cup almonds, chopped
1 cup sunflower seeds, roasted and chopped
2 cups bread crumbs
1/2 cup soy sauce
5 eggs
3 cups carrots, grated
2 cups oats
1 cup oat bran

flour for dredging
oil for frying

In a large skillet, sauté onions and garlic in oil. Place in mixing bowl and let cool a little.

Add remaining ingredients. Mix well. Form into patties and dredge lightly in flour.

These burgers are best pan fried in a little oil. If your burgers look crumbly and you want to barbecue them, place them on lightly oiled foil on the barbecue.

Next time you barbeque, try tofu and veggie kebobs in this marinade.

Makes 4 servings:

• 1 block tofu
• 2 tsp. coriander, ground
• 4 tsp. garlic powder
• 1/2 cup tamari
• 2 cups water

Cut tofu into chunks for kebobs. Combine all the remaining ingredients in a bowl and pour over the tofu. Marinate for 1 hour.

Store extra in a sealed container in the fridge. It will keep for up to 5 days.

• 1 cup quinoa
• 1 ½ cups water
•  1 medium carrot, diced
• ½ red bell pepper, diced
• 4 green onions, finely chopped
• 10 cherry tomatoes, halved
• ½ cup cucumber, diced
• 1/3 cup crumbled feta cheese
• 4 green olives, finely diced
• 1/3 cup raw sunflower seeds
• 2 Tbsp. minced fresh thyme
• 2 Tbs. minced fresh oregano

Dressing:

• Juice of 1 lemon
• ¼ cup olive oil
• 1 tsp honey
• 1 clove garlic, finely minced.

Put the quinoa and the water in a saucepan with a lid. Bring to a boil, then reduce to a simmer. Simmer around 10 minutes, until the water is absorbed. In the meantime, assemble the rest of the salad ingredients. In a separate bowl, whisk the dressing ingredients together.

When the quinoa is cooked, remove it from the heat and set aside to cool. When relatively cool, combine all ingredients and enjoy!

• 1/2 cup fresh strawberries, sliced
• ½ cup fresh strawberries, fork mashed
• 2 cups plain yogurt
• ¼ cup maple syrup

Mix all ingredients together. Pour into a popsicle tray and put a popsicle stick in each pop. Freeze. Enjoy in the sunshine.

Oat groats make for a tasty salad. They also make a great pilaf. Try them instead of rice for a twist on a favorite rice recipe and enjoy as a side dish for fish or chicken.

Oat Groat Salad

• 1 cup whole oats (also called oat groats)*
• 1/2 cup minced onion
• 1/8 teaspoons ground allspice
• 1 teaspoon salt
• 2 tablespoons fresh lemon juice, or to taste
• 2 tablespoons olive oil (preferably extra-virgin)
• 1/2 cup finely chopped fresh parsley leaves
• 1/3 cup finely chopped fresh mint leaves
• 1 cucumber, chopped
• 1 cup vine-ripened cherry tomatoes, quartered

In a large saucepan of salted boiling water cook oats for around 30 minutes until tender but still chewy. Drain oats in a colander and rinse under cold water.  While oats are cooking, in a large bowl stir together onion, allspice, and salt. Stir in hot oats and cool. Stir in lemon juice, oil, parsley, mint, and salt and pepper to taste. Add cucumber and tomatoes and toss gently. Salad may be made 1 day ahead and chilled, covered (herbs may discolor slightly). Bring salad to room temperature before serving. 

Ingredients:

• 4 cups rolled oats
• 2 cups rye flakes
• ½ cup oat bran
• ¾ cup dried cranberries
• ½ cup chopped hazlenuts
• 1 tsp. cinnamon

Mix all ingredients together. Store in an air tight container. Serve with milk or yogurt.

Preheat oven to 300 degrees.

In a saucepan, on low heat, mix:

• 1/3 cup honey
• 1/3 cup canola oil

In a large bowl, mix:

• 8 cups large flake rolled oats
• ¼ cup sunflower seeds
• ¼ cup sesame seeds
• ¼ cup pumpkin seeds
• ½ cup chopped walnuts
• ½ cup chopped almonds

Set aside:

• 1 cup raisins

Add the warmed honey and oil to the oat mixture and mix well. Spread on two cookie sheets and bake at 300 degrees for approximately 20-30 minutes, stirring every 5-10 minutes, until golden brown. Cool, then add 1 cup raisins. Store in an air tight container.  Serve with milk or yogurt and fresh fruit.

For each serving:

Soak 1/3 cup steel cut or old fashioned oats in 1/3 cup water in the fridge overnight.

In the morning add: ½ grated granny smith apple,  2 Tbsp. chopped walnuts, 1 Tbsp. fresh lemon juice.

 Mix together and enjoy with a dash of cinnamon, fresh plain yogurt and berries.