
Recipes
Blueberry Oat Pancake
Gluten-Free Blueberry Oat Pancakes with Lemon Maple Syrup
Whip up a batch of gluten-free blueberry oat pancakes – with lemon maple syrup – and you can skip the side of guilt. Naturally sweet, with low sodium and no added sugar, this delicious take on a breakfast favorite fills and fuels the whole family for a busy day ahead. Best of all, these gluten-free blueberry oat pancakes are quick and easy to make. Mix, cook, enjoy!
Ingredients
- 1 banana (1/2 cup), mashed
- 2 large eggs
- 1/3 cup gluten-free oats
- 1/2 cup fresh blueberries
- 1/2 cup maple syrup
- 1 teaspoon lemon zest (optional)
Instructions
- Combine banana, eggs and oats and let stand 10 minutes to thicken.
- Spray a large non-stick skillet with cooking spray and heat over medium heat.
- Spoon mixture, 2 tablespoons at a time, onto skillet and top with some of the blueberries.
- Cook until browned, 1-2 minutes. Turn and cook additional 1 minute or until cooked through.
- Combine maple syrup and lemon zest and serve with pancakes, if desired.
Number of servings (yield): 4 servings; 8 small (about 3-inch diameter) pancakes total
Nutrition
3 g fat; 1 g saturated fat; 5 g protein; 14 g carbohydrates; 2 g fiber; 5 g sugar; 35 mg sodium
Bran pancakes
Ingredients:
- Non-stick cooking spray
- 1 egg
- 425 mL (1 ¾ cup) 2%, 1% or skim milk
- 375 mL (1 ½ cups) all-purpose flour
- 125 mL (½ cup) bran flake cereal
- 30 mL (2 tbsp) white sugar
- 2 mL (½ tsp) salt
- 2 mL (½ tsp) baking powder
- 2 mL (½ tsp) cinnamon
Directions:
- Spray griddle with non-stick cooking spray and heat to medium-high.
- In a large bowl, mix together bran flake cereal and milk. Let stand until bran flakes are soft (approximately 2-3 minutes).
- Add egg and mix.
- In a large bowl, combine flour, sugar, salt, baking powder and cinnamon. Mix dry and wet ingredients together.
- Using a ladle, add batter to hot griddle in small circles.
- Cook until undersides are lightly browned, then flip and cook other side.
- Optional: top pancakes with Apple cinnamon pancake topping (see Apple cinnamon pancake topping recipe).
Preparation time: 10 minutes
Cooking time: 15 minutes
Makes: 10 servings
Berry banana parfait
Ingredients:
- 500 mL (2 cups) fresh or frozen berries (any variety)
- 2 ripe bananas
- 750 mL (3 cups) low-fat vanilla yogurt
- 500 mL (2 cups) whole grain cereal, crushed
Directions:
- In a medium bowl, crush cereal using the flat part of a spoon.
- Wash berries and dry with paper towel. Place berries in a separate bowl.
- Peel and slice bananas. Place sliced bananas in a bowl.
- Students can make their own parfait using the ingredients. Alternatively, scoop out servings into smaller bowls for single-servings.
Preparation time: 15 minutes
Makes: 4 servings
Big batch veggie bean soup
Ingredients:
- 14, 900 mL boxes of low sodium vegetable or chicken broth
- 2, 750 g bags (6 cups) of mixed frozen vegetables
- 2 cans (19 oz/540 mL size) black beans, drained and rinsed
- 2 cans (19 oz/540 mL size) low sodium, diced tomatoes
- 2 boxes (approximately 375g each) of whole grain macaroni
Directions:
- Turn stove to medium-high heat. Put broth, vegetables, beans and diced tomatoes in a large pot and bring to a boil.
- Turn down heat and let soup simmer for ten minutes. Add macaroni.
- Cook soup until macaroni is cooked, approximately 15 minutes.
Preparation time: 15 minutes
Cooking time: 20-25 minutes
Makes: 80, 3/4 cup portions
Egg and Cheese Wrap
Ingredients:
- 1, six-inch whole wheat tortilla
- 1 egg
- 60 mL (¼ cup) low fat, cheddar cheese
- 2 mL (½ tsp) soft margarine
Directions:
- Heat non-stick pan or add soft margarine to griddle over medium heat.
- Beat egg with a fork or whisk in a bowl.
- While pan is heating, grate cheese.
- Add egg to heated griddle or non-stick pan. Stir egg in pan until cooked, approximately 2-3 minutes. Check the internal cooking temperature of the egg. Eggs are cooked when the internal temperature reaches 74° C (165° F).
- Remove egg from griddle and place in the middle of whole wheat tortilla. Add grated cheese and fold tortilla over egg and cheese.
Preparation time: 10 minutes
Cooking time: 5-10 minutes
Makes: 1 serving