Power Bowl with Canadian Foods from Coast to Coast


6 cups winter vegetables cut into 1/2-inch chunks (squash, beets, parsnips, mushrooms)
2 tbsp canola oil
pinch of salt
2 cups green lentils, cooked (or rinsed and well-drained canned)
2 cups cooked barley
4 cans (each 125 g) sardines (preferably canned in water)

Maple Mustard Dressing

1/4 cup canola oil
2 tbsp maple syrup
2 tbsp apple cider vinegar
2 tbsp ground flax seed
1 tbsp Dijon mustard
1/2 tsp turmeric
1/4 tsp salt
1/4 tsp black pepper


  1. Preheat oven to 200ºC (400ºF).
  2. Toss vegetables with canola oil and salt. Roast for 30 minutes until tender.
  3. In a small bowl, whisk dressing ingredients.
  4. To assemble bowls, divide vegetables, lentils, barley and sardines equally among four bowls. Drizzle with dressing.

Makes 4 servings.

Source: Winnipeg Free Press

New England-style Pancakes with Quinoa


2 cups red quinoa
2 cups all-purpose flour
1/4 cup evaporated cane sugar
2 tablespoons plus 1-1/2 teaspoons baking powder
pinch of salt
1 teaspoon ground cinnamon
2 cups whole milk
4 large eggs
1 teaspoon vanilla extract
1/2 teaspoon expeller-pressed canola oil
1 cup blueberries
1 cup Greek-style plain or vanilla nonfat yogurt
maple syrup, for serving


  1. Bring a saucepan with 4 cups water and 1 teaspoon salt to a boil. Add the quinoa and stir. Lower the heat to a simmer, cover, and cook until the quinoa is dry and fluffy, about 20 minutes. Let cool.
  2. Combine the flour, sugar, baking powder, salt, and cinnamon in a large bowl. Whisk well to combine. In another large bowl, combine the milk, eggs, vanilla, and canola oil and whisk to combine. Add the dry ingredients to the wet and blend until just combined. Fold in the cooked quinoa, taking care not to overmix. Let the batter rest for at least 1 hour.
  3. Lightly brush the cooking surface of a nonstick pan or griddle with canola oil. Ladle about 1/3 cup of the batter onto the hot pan. Drop 8 to 10 blueberries on top of each pancake. When bubbles form in the batter, flip and cook on the other side until lightly browned. Continue with the remaining batter and blueberries. Serve topped with a dollop of yogurt and maple syrup on the side.

Makes 10 to 12 pancakes

Source: True Food

Oat Gluten-free Waffles


2 cups oats (rolled or quick cooking)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp salt
3 eggs
1 cup milk
1 tbsp maple syrup
2 tbsp oil (vegetable or coconut) plus extra for the waffle iron


  1. Measure all ingredients into a blender or food processor. Blend until the oats are chopped into a coarse flour and the remaining ingredients are thoroughly mixed.
  2. Let the batter sit overnight in the fridge.
  3. In the morning, heat up the waffle iron and give the batter a quick stir. Brush the surface with a bit of oil, and pour a dollop of batter into the waffle iron. Cook until golden-coloured.

Note: If you’re making a whole pile of waffles in advance to serve a crowd, spread them out on an oven rack at 200ºC to keep them from getting soggy while they wait.

Source: Adagio Acres

Healthy Banana Muffins


3 very ripe bananas, peeled and mashed
1 cup unsweetened soy milk or nondairy, non-nut milk of choice
1/3 cup extra-virgin olive oil
1 tsp apple cider vinegar
1-3/4 cups brown rice flour
1/4 cup hemp hearts
1 Tbsp baking powder
1/4 tsp ground nutmeg
1/4 tsp salt

Seeded Streusel

1/4 cup raw, unsalted pumpkin seeds
1/4 cup raw, unsalted sunflower seeds
1 Tbsp sesame seeds
1 Tbsp brown rice flour
1 Tbsp coconut sugar or evaporated cane sugar
1/4 tsp salt
1 Tbsp coconut oil, solid, room temperature


  1. Preheat oven to 350ºF (180ºC). Line 12-cup muffin tin with paper liners.
  2. In small bowl, combine all streusel ingredients except coconut oil. Using fingers, cut in coconut oil until fully incorporated and crumbly.
  3. In large bowl, mix mashed bananas, nondairy milk, oil and vinegar until combined.
  4. In medium bowl, combine rice flour and remaining ingredients. Add flour mixture to banana mixture and mix until combined.
  5. Divide batter evenly among paper liners. Top each muffin with prepared streusel. Bake for 15 to 20 minutes, or until toothpick inserted in centre comes out with just a few crumbs clinging to it. Cool on wire rack. Store in airtight container at room temperature or in refrigerator and eat within a few days, or freeze for up to 1 month.

Makes 12 muffins.

Source: Sage magazine

Home-made Truffles with Blueberry and Quinoa


1 cup coconut butter
1 cup fresh blueberries
3 Tbsp quinoa flakes
2 Tbsp maple syrup
1/4 tsp ground cinnamon
1/4 tsp ground dried ginger
1/8 tsp sea salt
zest of 1 lemon
1/2 cup dark chocolate chips
1/2 Tbsp coconut oil


  1. Line baking sheet with parchment paper and set aside.
  2. In food processor, add all ingredients except chocolate chips and coconut oil. Puree until smooth. Transfer to bowl and chill for 30 minutes to 1 hour until the texture of thick fudge.
  3. In small saucepan over low heat, melt chocolate chips and coconut oil. Set aside.
  4. Scoop chilled truffle mixture out onto prepared baking sheet. Quickly roll into balls (the heat of your hands will begin to melt truffles). Drizzle or coat completely with chocolate and freeze for 1 hour. Transfer to sealed container and refrigerate for up to 5 days.

Makes 12 truffles.

Source: Sage