Pan-fried Fish with Whole-grain Rolled Oats Crust

Ingredients

4 skinless white fish fillets, such as cod, snapper, or tilapia
1/2 cup rolled oats
4 tablespoons low-fat (1%) milk
2 tablespoons olive oil
lemon wedges, to garnish

Avocado Salsa

1 large ripe tomato
1 small green bell pepper
1 stalk green onion
1 clove garlic, crushed
dash of hot chili sauce such as Tabasco
1 ripe avocado

Method

  1. Dice the tomato and pepper and finely chop the scallion. Mix them with the garlic in a small bowl. Stir in the hot chili sauce. Dice the avocado and gently mix it with the other salsa ingredients.
  2. Place the milk in a large shallow dish and spread half the oats on a large plate. Place the fish fillets in the milk and turn to coat them thoroughly. Transfer one fish fillet from the milk to the oats. Sprinkle 1 tablespoon of oats on top of the fillet and press them on gently to form a crust on both sides.
  3. Heat a large frying pan over medium-high heat. Add 1 tablespoon oil then transfer the oat-coated fillet to the pan. Coat a second fillet and add it to the pan. Cook the fish for 3 minutes, or until the underside is crisp.
  4. Turn the fillets and cook the second side for another 3 minutes, or until crisp and golden.

  5. Transfer the cooked fillets to a plate and keep them warm.
  6. Cook the remaining two fillets in the same way. Put the fish on four plates, add the salsa and garnish with lemon wedges before serving.

Makes 4 servings.

Source: Super Foods Cookbook

A Wheat-filled Sweet Treat with Dried Fruits

Ingredients

1/3 cup bulgur wheat
1/3 cup water
3/4 cup buckwheat flour
3/4 cup all-purpose (plain) flour
1 teaspoon baking powder
1 teaspoon baking soda (bicarbonate of soda)
1/2 teaspoon ground cloves
1 teaspoon ground cinnamon
3/4 cup low-fat buttermilk
1/3 cup honey
1 egg
1/4 cup dried prune, seeded and pureed
1/2 cup chopped dried apricots
1 tablespoon grated lemon zest

Method

  1. In a large bowl, stir together the bulgur wheat and water. Let stand for 15 minutes.
  2. Preheat an oven to 375°F (190°C). Coat a 9-inch round cake pan with nonstick cooking spray.
  3. Into a medium bowl, sift together the buckwheat flour, all-purpose flour, baking powder, baking soda, cloves, and cinnamon.
  4. To the bulgur mixture, add the buttermilk, honey, egg, prune puree, and apricots and beat until blended.
  5. Stir in the combined dry ingredients. Spread in the prepared pan.
  6. Bake until a skewer inserted in the center comes out clean, about 35 minutes.
  7. Cool in the pan for 10 minutes before serving. Top with the lemon zest.

Makes 8 servings.

Source: Mayo Clinic

Shrimp with Quinoa, Edamame and Ginger

Ingredients

2 cups cooked whole shrimp
1 cup quinoa
2 cups water
2 Tbsp vegetable oil
2 Tbsp water
2 cups broccoli florets
1 cup chopped red bell pepper (about 1 pepper)
1/2 tsp minced fresh garlic
1/2 tsp ground ginger (or 1 tsp grated fresh ginger)
1 cup cooked black beans
1 cup edamame beans, shelled and steamed
3 Tbsp soy sauce or gluten-free tamari

Method

  1. Bring the quinoa and the 2 cups of water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.
  2. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
  3. Heat a large wok or saucepan on medium heat. Add the oil, the 2 Tbsp of water and the broccoli. Cover and cook the mixture for 4 minutes.
  4. Add the red pepper, garlic and ginger, replace the cover and cook for an additional 3 minutes, until the broccoli and peppers are tender yet crisp.
  5. Add the shrimp, black beans, edamame and soy sauce. Stir in the quinoa and continue to heat until it is heated throughout. Serve immediately.

Makes 4 to 6 servings.

Source: Quinoa 360

Carrot-flavoured Pancakes with Maple Cream

Ingredients

1-1/4 cups oat flour, gluten free if desired
2 tsp baking powder
1/2 tsp baking soda
1-1/2 tsp ground allspice
1/2 tsp ground ginger
1/4 tsp salt
2 large organic eggs
3/4 cup + 2 Tbsp buttermilk
1 Tbsp coconut sugar or other raw-style sugar
1-1/2 tsp vanilla extract, divided
1-1/2 cups grated carrot
1/4 cup chopped walnuts
4 oz cream cheese, softened at room temperature
3 Tbsp milk
3 Tbsp maple syrup
1 tsp grated orange zest

Method

  1. In large mixing bowl. stir together oat flour, baking powder, baking soda. allspice, ginger and salt.
  2. In separate bowl, lightly beat eggs. Stir in buttermilk, sugar and 1 tsp vanilla.
  3. Add wet ingredients to dry ingredients and mix gently. Fold in carrot and walnuts. Let mixture rest for 5 minutes while you make the maple cream topping.
  4. Whisk together cream cheese, milk, maple syrup, orange zest and 1/2 tsp vanilla until smooth. Add more milk, 1 Tbsp at a time, if needed to reach thin consistency.
  5. Grease large skillet or griddle with butter or oil and heat over medium heat.
  6. Pour 1/4 cup (60 mL) batter for each pancake and cook until tops are covered with bubbles and edges darken, about 2 minutes.
  7. Flip pancakes and cook until bottoms are browned, about 1 minute.
  8. Repeat with remaining batter, greasing pan as needed. Keep cooked pancakes warm in 200ºF (95ºC) oven while preparing separate batches of pancakes.
  9. Place pancakes on serving plates and top with maple cream.

Makes 4 servings.

Source: Sage magazine

Vegetarian Breakfast Bowl with Beet, Yogurt and Crunchy Skillet Muesli

Ingredients

1 lb beets. ends trimmed. chopped into chunks (about 5 beets)
1 tsp grapeseed, camellia or sunflower oil
1-1/4 cups light coconut milk
juice of 1/2 lime
3 Tbsp honey, divided
2 Tbsp fresh mint (optional)
2 tsp chopped fresh ginger
1 tsp cinnamon, divided
1/8 tsp salt
1 Tbsp coconut oil
1 cup rolled oats or quinoa flakes
1/3 cup unsalted pumpkin seeds
1/3 cup dried cranberries or dried cherries
3 cups plain Greek yogurt

Method

  1. Preheat oven to 400ºF (200º).
  2. Place beets on baking sheet and toss with oil. Roast until tender, stirring once, about 35 minutes. Let beets cool.
  3. Place cooked beets in blender container along with coconut milk, lime juice, 2 Tbsp honey, mint (if using), ginger, 1/2 tsp cinnamon and salt. Blend until smooth. Chill mixture until needed.
  4. To make muesli, heat coconut oil and 1 Tbsp honey in skillet over medium heat until liquefied.
  5. Add rolled oats or quinoa flakes, pumpkin seeds, cranberries or cherries, 1/2 tsp cinnamon and a pinch of salt to skillet. Heat until grains are toasted, about 5 minutes, stirring frequently.
  6. Spread mixture on baking sheet or cutting board to cool.
  7. To serve, place about 1/2 cup yogurt in each serving bowl and stir in some beet puree. Top with muesli mixture.

Makes 6 servings.

Source: Sage magazine