Whole-Wheat Cranberry Muffins

Ingredients

Cooking spray (optional)
3/4 cup uncooked, quick-cooking oatmeal
1/2 cup whole-wheat flour
1/2 cup all-purpose all-purpose flour
1/2 cup firmly packed light brown sugar
1/2 cup sweetened, dried cranberries
1/4 cup toasted wheat germ
2 teaspoon baking powder
1/4 teaspoon baking soda
3/4 cup pineapple juice
1 large egg
1 tablespoon canola oil
2 tablespoon unsalted sunflower seeds

Method

  1. Preheat the oven to 400°F. Lightly spray a 12-cup muffin pan with cooking spray or put paper muffin cups in the pan.
  2. In a medium bowl, stir together the oatmeal, flours, brown sugar, cranberries, wheat germ, baking powder, and baking soda. Make a well in the center. Pour the pineapple juice, egg, and oil into the well, stirring until just moistened. Do not overmix; the batter should be slightly lumpy. Spoon the batter evenly into the muffin cups. Sprinkle with the sunflower seeds.
  3. Bake for 11 to 12 minutes, or until a wooden toothpick inserted in the center of a muffin comes out clean. These muffins don’t need a cooling time before removing from the pan.

Makes 4 muffins.

Source: American Heart Association

Bulgur and Lentil Pilaf

Ingredients

1 tsp olive oil
1 large onion, thinly sliced
2 garlic cloves, crushed
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1/2 tsp ground allspice
1-1/4 cups bulgur wheat
3-2/3 cups stock or water
1-1/2 cups button mushrooms, sliced
2/3 cup green lentils
salt, black pepper and cayenne

Method

  1. Heat the oil in a non-stick saucepan and saute the onion, garlic and spices for 1 minute, stirring.
  2. Stir in the bulgur wheat and cook, stirring, for about 2 minutes, until lightly browned.
  3. Add the stock or water, mushrooms and lentils.
  4. Simmer over a very low heat for about 25-30 minutes, until the bulgur wheat and lentils are tender and all the liquid is absorbed. Add more stock or water, if necessary.
  5. Season well with salt, pepper and cayenne and serve hot.

Makes 4 servings.

Source: Vegetarian Classics

Beef Barley Soup

Ingredients

1 tablespoon vegetable oil
3/4 pound boneless beef top round steak, trimmed and cut into 1/2-inch pieces
3 cans (about 14 ounces each) reduced-sodium beef broth
2 cups unpeeled cubed potatoes
1 can (about 14 ounces) diced tomatoes
1 cup chopped onion
1 cup sliced carrots
1/2 cup uncooked pearl barley
1 tablespoon cider vinegar
2 teaspoons caraway seeds
2 teaspoons dried marjoram
2 teaspoons dried thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
1-1/2 cups sliced green beans (1/2-inch slices)

Method

  1. Heat oil in large saucepan or Dutch oven over medium heat. Add beef. Cook and stir until browned on all sides.
  2. Stir in broth, potatoes, tomatoes, onion, carrots, barley, vinegar, caraway seeds, marjoram, thyme, salt and pepper. Bring to a boil over high heat. Reduce heat to low. Cover and simmer 1-1/2 hours.
  3. Add green beans. Cook, uncovered, 30 minutes or until beef is fork-tender.

Makes 4 servings.

Source: Irish Cooking Bible

Oat and Seed Bars

Ingredients

1-1/2 cups rolled oats
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
2 large ripe bananas
1/4 cup melted coconut oil
2 to 3 Tbsp maple syrup
1/2 cup pumpkin seeds or sunflower seeds
1/2 cup dried cranberries
1/4 cup chopped walnuts
1/2 cup mini chocolate chips

Method

  1. Preheat oven to 350ºF (180ºC). Grease 8-inch square baking dish or line with parchment paper.
  2. In food processor, blitz oats until coarsely ground. (They don’t have to be finely ground. It’s okay if you see some bits.)
  3. In large bowl, combine ground oats, baking powder, baking soda, and cinnamon.
  4. In small bowl, mash bananas with a fork. Add melted coconut oil and maple syrup. Mix together.
  5. Add banana mixture to dry mixture and mix until combined. Fold in seeds, cranberries, walnuts, and chocolate chips. Place mixture in square baking dish and flatten with spatula.
  6. Bake for 18 to 20 minutes. Let cool for lo minutes before removing from the pan. Cut into bars. Keep in fridge for up to 1 week, or freeze for up to 3 months.

Makes 8 bars.

Source: Alive magazine

Peruvian-style Quinoa Tamales with Sarza Criolla

Ingredients

2 cups of quinoa rinsed
1/4 cup rice flour
2 tbsp salt
1 tsp black pepper
1/2 tbsp turmeric or 2 tbsp aji panca paste
2 tsp ground garlic
1/4 cup grape seed oil or oil of preference

Filling

1 tsp turmeric
1 tsp garlic
1/4 cup of grape seed oil
1 small size yellow onion diced
1 medium size zucchini, diced small
1 medium size goose-neck squash, diced small
1 pint diced mini portabella mushroom
2 roasted and diced poblano or hatch peppers

Sarza Criolla

1 med size red onion thinly sliced and rinsed
1 large lime
salt to taste

Wrap

Softened banana leaves or soaked corn husks

Method

  1. Cook the quinoa until soften making sure not to overcook about 15 minutes.
  2. Drain but do not rinse.
  3. In a pot heat the oil and add the turmeric or aji, and the garlic and sauté lightly being careful not to burn the garlic.
  4. Add the cooked quinoa, add the salt and pepper and continue to cook together for about 3 more minutes.
  5. Remove from heat and incorporate the rice flour.
  6. To make the filling, Heat a medium size pot and add the oil.
  7. Add the onion and sauté until translucent.
  8. Add the garlic and cook for an additional minute.
  9. Incorporate the rest of the ingredients and cook until tender but careful not to overcook.
  10. Remove from heat and allow to cool for 5 minutes.
  11. To assemble the tamales place about a 1/4 of a cup of quinoa in the center of the husk or banana leaf and put a spoon full of the filling in the center. Carefully wrap the husk to form the tamale and wrap them individually tightly in aluminum foil and set aside. Once all the tamales are done place them in a pot and cover them in water and place the lid on the pot. Cook the tamales for 30 minutes and remove them from the water. Allow the to rest for at least 10 minutes before serving them.
  12. To make the sarza simply put the onions in a bowl and add the salt and lime juice and allow them to cure for about 5 minutes. If you prefer to make spicy add a slice of pepper to the onions.
  13. Plate the tamale out of the wrap on a plate and top it with the sarza. Enjoy!

Makes 12 servings.

Source: Chef Karla Flores-Ybaceta