Brownies are a must in any cookbook worth its weight in chocolate, but healthy alternatives are always a challenge in the treat department. Enter Chocolate Black-Bean Brownies - a healthier twist on a classic favourite using heart-healthy natural cocoa powder and protein-rich black beans. Yes, black beans! Sshhh, don't tell, and no one will ever notice.
Recipe by Andrea Villneff, P.H.Ec., owner of Lime and Lemon Media Excerpted from The Vegetarian's Complete Quinoa Cookbook, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2012. INGREDIENTS 1 can (19 oz/540 mL) black beans, drained and rinsed 1 cup (250 mL) water 1 tsp (5 mL) pure vanilla extract 2 cups (500 mL) brown sugar, packed 1 1/2 cups (375 mL) quinoa flour 1 1/4 cups (310 mL) natural cocoa, sifted if lumpy 1 cup (250 mL) coarsely chopped walnuts (optional) 1 tsp (5 mL) baking powder 1 1/2 cups (375 mL) cooked quinoa made with water METHOD 1. Preheat the oven to 350F (175C). Lightly grease a 9x13 inch (3.5L) metal baking pan with canola oil. 2. In a food processor, pulse the beans. Slowly add the water to puree. Add the vanilla and pulse once or twice to combine. Set aside. 3. In a large bowl, mix together the brown sugar, quinoa flour, cocoa, walnuts (if using) and baking powder. Gently fold in the cooked quinoa. 4. Add the bean puree mixture. Stir well to combine. The batter will be very thick. 5. Spoon the batter into the prepared pan. Flatten the top with a spoon or spatula. Bake in the centre of the oven for 50 to 55 minutes, or until the centre is firm and a toothpick comes out clean. Remove from the oven and cool completely on a wire rack before cutting. Carefully cut exactly 16 squares and store in a covered container in a cool placer for up to 4 days. Makes 16 brownies. One serving = 1 brownie (without nuts) Nutrition per serving (without nuts) 219 calories 2 g total fat 0 g saturated fat 0 mg cholesterol 16 mg sodium 46 g carbohydrates 4 g fibre 27 g sugars 5 g protein
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Cranberry Maple Butter Tarts
Sue Soderman, P.H.Ec. with Pat Moynihan Morris, P.H.Ec. and Olga Kaminskyj, P.H.Ec. Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “Butter tarts always bring back memories of holidays at our family cottage on Lake Huron in Grand Bend, Ontario. We could not arrive without a dozen gooey butter tarts that we bought on our way up. It didn’t matter if they got a little mushed during the trip, they still tasted just as good. This recipe is a tribute to that food memory, without the mushed up part.” --Sue INGREDIENTS Pastry 1 1/2 cups (375 mL) all-purpose flour 1/2 cup (125 mL) unsalted butter, softened 1/2 cup (125 mL) light cream cheese, softened Tart Filling 1/2 cup (125 mL) chopped dried cranberries 1/4 cup (60 mL) unsalted butter, softened 1/4 tsp (1 mL) iodized salt 1/2 cup (125 mL) lightly packed brown sugar 1 omega-3 egg 1/4 cup (60 mL) pure maple syrup 1/2 tsp (2 mL) pure vanilla extract METHOD A new spin on the quintessential Canadian tart renowned throughout the colonies. 1. Pulse together flour, butter and cream cheese in a food processor until mixture is well blended and starts to form a ball. Shape into ball with hands, then wrap tightly with plastic wrap. Refrigerate 1 hour or until chilled. 2. When the pastry is ready to roll out, preheat oven to 375ºF (190°C). 3. Place pastry on a lightly floured surface and roll out to 1/4-inch (6 mm) thickness. Cut into 12 rounds with a 4-inch (10 cm) cutter. Place rounds into a 12-muffin-cup pan and gently press into each muffin cup to line. Evenly divide the cranberries and place in the muffin cups. 4. In a large bowl, cream butter, add brown sugar and salt and beat in until smooth. Add egg and lightly beat until mixture is well blended and smooth. 5. Gently stir in maple syrup and vanilla until well incorporated. 6. Fill pastry cups three-quarters full with filling mixture. 7. Bake for 15 to 18 minutes until the filling is set and the pastry golden brown. Remove from oven and allow to cool in the pan before transferring tarts to a wire cooling rack. Makes 12 tarts One serving = 1 tart Per serving: 264 Calories, 14.6 g Total Fat, 8.8 g Saturated Fat, 0.7 g Trans Fat, 110 mg Sodium, 30.7 g Carbohydrate, 0.7 g Fibre, 17.3 g Sugars, 15.8 g Added Sugars, 3.5 g Protein Carbohydrate Choices: 2 OHEA member Pat Moynihan Morris, P.H.Ec., was at Cawthra Park Secondary School in Mississauga teaching Grade 12 students how to make a delicious turkey chili. Thanks to Ontario Turkey, these students are well on their way to achieving 6 by 16! (www.sixbysixteen.me). For more turkey recipes, please visit the Ontario Turkey website here.
OHEA was invited by the St. Elizabeth A. Seton School Parent Council, in the Ottawa area, to present ideas for healthy school lunch options to parents at their Parent Engagement Workshop on November 16th. Lucky for us, Mary Carver, P.H.Ec, and Linda Reasbeck, P.H.Ec., both from the Ottawa Home Economics Association (and OHEA) volunteered to help. Mary covered food literacy, the online OHEA petition, status of Canada's Food Guide, tips/tricks for lunches, information about OHEA, where to find credible nutrition information, getting kids in the kitchen to cook real food. This was followed by a Question and Answer period. Linda had a hands-on exhibit with samples of lunch containers, healthy mini-muffins to sample, fruit and veggie kabobs, hard-cooked eggs, lean meat, whole grains etc. and presented with the help of a capable and keen male student - it was great fun. Emphasis was on healthy, quick to assemble, fun and colourful real food that kids will eat – not discard. Minimizing salt, sugar, fat and and overly processed foods. Handouts included:
A big thank you to Mary Carver, P.H.Ec., and Linda Reasbeck, P.H.Ec., for making this such a successful event. Information submitted by Mary Carver, P.H.Ec.
Chipotle Black Bean Chili
By Teresa Makarewicz, PHEc Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. Chili is pure comfort food and so easy to prepare. It’s delicious served over cooked barley, or spooned over a baked or microwaved sweet potato and serve with one or more of the suggested toppings below. INGREDIENTS 2 tsp (10 mL) canola oil 3 cloves garlic, minced 1 large onion, chopped 1 red pepper, chopped 2 carrots, scrubbed well and diced 2 Tbsp (30 mL) chili powder 1 Tbsp (15 mL) paprika 1 tsp (5 mL) dried oregano 1 tsp (5 mL) ground cumin Two 19 oz (540 mL) cans black beans, well rinsed and drained, divided One 28 oz (796 mL) can crushed tomatoes 1 1/2 cups (375 mL) fresh or frozen corn, no need to thaw 1/2 cup (125 mL) water 2 Tbsp (30 mL) pureed canned chipotle pepper with adobo sauce (see note) Ingredient Note: Chipotle Peppers—Look for canned chipotle peppers in adobo sauce in the Mexican section of most grocery stores. To freeze leftovers, puree the entire can of chipotles with adobo sauce until smooth. Spoon 1 Tbsp (15 mL) portions on a parchment-lined baking sheet and freeze until firm; transfer to an airtight container and freeze to use for the next spicy chili attack. METHOD
Suggested toppings: thinly sliced green onions, chopped fresh cilantro, plain yogurt, shredded Canadian old Cheddar cheese PHEC Tips: • Freeze leftover chili for up to 3 months and keep it ready for a lunch or busy weeknight dinner option. • Upon standing, this chili will thicken. When reheating, add more water if you like and thin to desired consistency. • The family that eats together stays together, so make dinner a family friendly event by setting out small bowls of any of the suggested toppings and then let everyone create their own signature bowl of chili. We were given a fantastic opportunity to teach Six by Sixteen cooking classes at the Royal Winter Fair, on November 8th and 9th. Over 100 students from 3 different schools came to learn some essential cooking skills, and cook Chipotle Black Bean Chile, from our cookbook, Homegrown. The students came eager to learn, and not only learned new skills, but took home their finished product. A big thank you goes out to our OHEA volunteers: Andrea Leisner, P.H.Ec., Ilona Maziarczyk, P.H.Ec., Jan Main, P.H.Ec., Tiina Tralman, RD, P.H.Ec., Rachel Johnstone, P.H.Ec., and Barbara Weese, P.H.Ec. We were joined by Teacher Ambassadors from AgScape, who spoke about some of the local ingredients in the chili. All students who attended left with a Certificate of Completion from OHEA and Six By Sixteen, as well as a Six by Sixteen apron.
Blueberry Muffins
Excerpted from The Vegetarian's Complete Quinoa Cookbook, by Mairlyn Smith, P.H.Ec. Reprinted with permission of Whitecap Books, 2012. By Emily Richards, P.H.Ec. These muffins are brimming with the antioxidant power of blueberries. Use fresh local berries in season or frozen local berries out of season. INGREDIENTS 1/2 cup (125 mL) quinoa, rinsed and drained 3/4 cup (185 mL) 1% milk 1 cup (250 mL) whole wheat flour 1 1/2 tsp (7 mL) baking powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) ground cardamom 1/3 cup (80 mL) non-hydrogenated margarine 1/2 cup (125 mL) brown sugar, packed 1 omega-3 egg 1 tsp (5 mL) grated lemon rind 2 Tbsp (30 mL) fresh lemon juice 1 cup (250 mL) fresh or frozen blueberries METHOD 1. Preheat the oven to 400F (200C). Line 9 muffin cups in a 12-cup pan with paper liners or spray with canola oil. 2. In a small saucepan, combine the quinoa with the milk. Bring to a boil over medium-high heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and let stand for 5 minutes, or until all the liquid has been absorbed. 3. In a medium bowl, whisk together the four, baking powder, baking soda and cardamom. 4. In a large bowl, using a wire whisk or handheld mixer, beat together the non-hydrogenated margarine and brown sugar until fluffy. Beat in the egg, lemon rind and juice until combined. Stir in the quinoa mixture. Add the flour mixture and stir until moistened. Gently fold in the blueberries. 5. Divide the batter among the 9 muffin cups. Add about 1 Tbsp (15 mL) of water to each empty muffin cup to prevent the pan from warping. 6. Bake in the centre of the oven for 20 to 25 minutes, or until a toothpick inserted in the centre of a muffin comes out clean. 7. Set the pan to cool on a wire rack for 5 minutes. Remove the muffins from the pan and let them cool completely on the wire rack. Store in an airtight container for up to 2 days, or freeze for up to 2 months. Makes 9 muffins. One serving = 1 muffin Nutrition per serving 218 calories 9 g total fat 2 g saturated fat 22 mg cholesterol 192 mg sodium 32 g carbohydrates 3 g fibre 15 g sugars 5 g protein The Ontario Home Economics Association (OHEA), in partnership with the Ontario Federation of Agriculture’s (OFA) Six by Sixteen food literacy program and AgScape™ (the voice of Agriculture in the Classroom Ontario), are pleased to be hosting a series of hands-on cooking classes for Ontario secondary school students at the upcoming Royal Agricultural Winter Fair, on November 8-9, 2016, at Exhibition Place, Toronto, Ontario, on the Burnbrae Farms Food & Lifestyle Stage. Basic food preparation skills and the ability to prepare healthful meals from scratch, while also incorporating local ingredients, are fundamental to the health of our youth and our agriculture system. Sadly today, culinary skills are rarely passed down from previous generations and processed foods and fast foods frequently replace basic, nutritious, home-cooked meals. Teaching Ontario youth to make nutritious food choices incorporating local ingredients, and giving them hands-on kitchen skills to create meals from scratch, prepares them to lead healthy, independent lives. Cooking classes will feature a hearty and nutritious recipe from OHEA’s latest cookbook Homegrown – Celebrating the Canadian Foods We Grow, Raise and Produce – currently shortlisted for the Taste Canada Awards and edited by award-winning cookbook author and TV personality Mairlyn Smith, P.H.Ec. OHEA is a self-regulated body of professional Home Economists that promotes high professional standards among its members so that they may assist families and individuals to achieve and maintain a desirable quality of life. OHEA supports all efforts to improve food literacy in Ontario through advocacy, outreach and partnerships. The Six by Sixteen food literacy program is an initiative by the Ontario Federation of Agriculture to help young people learn to plan and prepare six nutritious, locally sourced meals by the time they are sixteen years old. AgScape™ is dedicated to enhancing the learning experiences of students by providing high quality, objective and curriculum-linked agriculture and food related learning materials and professional consultative service to Ontario educators. For further information, please contact: [email protected] By: Trevor Arsenault, P.H.Ec. Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “As a child, waking up to the smell of waffles on Saturday mornings and seeing a kitchen counter spread with toppings was always a great way to start the weekend. Even though I’ve moved away from home, I still enjoy the opportunity to keep up this family tradition. My favourite part is finding new combinations of toppings to keep this meal interesting.” —Trevor INGREDIENTS
1/3 cup (75 mL) dried red lentils 1 cup (250 mL) water 1 cup (250 mL) all-purpose flour 1 cup (250 mL) whole wheat flour 2 Tbsp (30 mL) natural wheatgerm 1 Tbsp (15 mL) baking powder 1/4 cup (60 mL) unsweetened applesauce 1 1/2 cups (375 mL) skim milk 2 omega-3 eggs 1 tsp (5 mL) pure vanilla extract METHOD 1. Add lentils and water to a to a small sauce pan; cover, bring to the boil and stir. Reduce to simmer and cook uncovered for about 15 to 20 minutes, until lentils are very soft. Use a wire sieve to drain any remaining liquid. Set aside and cool to room temperature. 2. In a large bowl, combine flours, wheat germ and baking powder. 3. When the lentils are cooled, take a separate, medium bowl and whisk together the applesauce, milk, eggs, vanilla and lentils. 4. Add liquid ingredients to the dry ingredients. Whisk together until combined. Batter should be thick with small lumps. 5. Preheat oven to 250°F (120°C). Place a cooling rack on top of a large rimmed baking sheet. 6. Let batter rest while waffle iron preheats. 7. Once waffle iron is hot, lightly brush both sides with canola oil. 8. Add 1/3 cup (75 mL) batter to each side of the waffle iron, close the lid and cook until waffles are golden brown, about 5 minutes. 9. Transfer waffles to wire cooling rack, cover with foil, place in the oven to keep warm and continue cooking remaining batter. PHEC Tips: • To create a waffle bar, provide a selection of sliced fresh fruit, warmed maple syrup, nut butters, applesauce and low-fat yogurt so everyone can personalize their plate. • Cook more lentils than you will need for this recipe and either store the leftovers in the fridge or freeze in 1-cup (250 mL) portions. Cooked red lentils can easily be added to foods such as tomato sauce, soups, cooked rice, cooked ground beef, muffins and biscuits to increase fibre, protein and mineral content. Makes 12 waffles One serving = 2 waffles (without toppings) Per serving: 256 calories,3.5 g Fat, 0.8 g Sat. Fat, 0 g Trans Fat, 201 mg Sodium, 42 g Carbohydrates, 4 g Fibre, 5 g Sugars, 0 g Added Sugars, 13 g Protein Carbohydrate Choices: 2 ½ Autumn Pumpkin Seed Bread (for a Bread Machine)
Donna Washburn, PHEc & Heather Butt, PHEc (with permission from 300 Best Canadian Bread Machine Recipes [Robert Rose 2010]) “Autumn is my favourite season, with the colorful maples and the bountiful harvest. I grew up carving pumpkins and roasting the seeds. It seemed only natural for me to think of a yeast bread combining the two along with my favorite spices.” —Donna This bread machine loaf is a celebration of the colours, textures and flavours of autumn. Along with the pumpkin puree, it has toasted pumpkin seeds for crunch. INGREDIENTS 1/3 cup (75 mL) water 2/3 cup (150 mL) canned 100% pumpkin puree (see note below) 1 omega-3 egg 1/4 cup (60 mL) skim milk powder 1 tsp (5 mL) iodized salt 1/4 cup (60 mL) packed brown sugar 2 Tbsp (30 mL) canola oil 1 3/4 cups (425 mL) whole wheat flour 2/3 cup (150 mL) all-purpose flour or bread flour 2 Tbsp (30 mL) natural wheat germ 1/3 cup (75 mL) pumpkin seeds, toasted (see note) 1/2 tsp (2 mL) ground allspice 1/4 tsp (1 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg 1 3/4 tsp (8 mL) bread machine yeast METHOD 1. Measure all ingredients into the bread machine baking pan in the order recommended by the manufacturer. Insert pan into the oven chamber. 2. Select the whole wheat cycle. When baking finishes, stop the machine and remove the pan. Immediately remove the loaf and place on a cooling rack. Ingredient Note: Pumpkin Puree—Canned pumpkin puree must be warmed to room temperature or the loaf will be short and heavy. Do not substitute with pumpkin pie filling. Pumpkin Seeds—To toast seeds, place in a small skillet over medium heat and gently toast until they start to pop. Remove from heat and cool. Makes 12 slices One serving = 1 slice Per serving: 179 Calories, 5.6 g Total Fat, 0.8 g Saturated Fat, 0.1 g Trans Fat, 221 mg Sodium, 26 g Carbohydrate, 2.8 g Fibre, 6.8 g Sugars, 4.7 g Added Sugars, 6.7 g Protein Carbohydrate Choices: 1 1/2 |
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