It’s Peanut Butter-Jelly Granola Bar Time!

Peanut butter is a convenient (and very kid-friendly) way of adding some nutrition to your daily diet! Eaten in moderation (read: small amounts at a time), it is a good source of healthy fats, protein, fibre, and vitamins–all of which help boost your energy and immune system. Opt for low-sugar and lower-fat peanut butters when you can!

PBJ Bars.jpg

(Source: Leanne Brown’s “Good and Cheap” Cookbook)

These bars are great for a quick but nutritious on-the-go breakfast or snack, and better for you than store-bought granola bars!

Makes ~12 bars

INGREDIENTS

Non-perishables

  • 3 cups oats (or 2 cups of oats with 1 cup Rice Krispies cereal)
  • 1/2 cup peanut butter
  • 1/4 cup hot water

Fresh/Frozen

  • Butter or vegetable oil

Seasonings/Add-ins

  • 1/2 cup jelly/jam of your choice
  • 1/4 tsp salt
  • Optional: chocolate chips, nuts, coconut, dried fruit, honey

KITCHEN EQUIPMENT

  • Baking pan
  • Large bowl
  • Small pan

INSTRUCTIONS

  1. Heat the oven to 350F.
  2. Use butter or oil to grease the baking pan.
  3. Pour oats into a large bowl.
  4. Add peanut butter and half of the jelly, hot water, and salt into a small pan. Stir over low heat until smooth.
  5. Mix the peanut butter and jelly mixture into the oats until the oats are evenly coated.
  6. Pour mixture into the oiled pan and press into an even layer.
  7. Spread remaining jelly on top.
  8. Put the baking pan into the oven and bake for 25 minutes (or until toasty brown around the edges).
  9. Leave the bars in the pan until cooled completely (approximately 1 hour). Slice into separate bars.
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Banana-Oat Smoothie

This thick smoothie is a sweet and nutritious treat that you can enjoy for breakfast or at any time of day!

Serves: 1

INGREDIENTS

Non-perishables

  • 1/4 cup rolled oats

Fresh/Frozen

  • 1/2 cup plain yogurt
  • 1 banana, cut into thirds
  • 1/2 cup milk

Seasoning

  • 2 tbsp honey (brown sugar could also work!)
  • Optional: 1/2 tsp ground cinnamon

KITCHEN EQUIPMENT

  • Blender

INSTRUCTIONS

  1. Combine all ingredients in blender. Blend until smooth. Serve immediately.

Boats of Oats, Oats, Oats…

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Oats can be used in both sweet and savoury recipes. For sweet recipes, add a pinch of brown sugar and top with your favourite fruit (e.g. bananas, frozen blueberries). For a quick savoury dish, mix with spinach, butternut squash, corn, carrots, peas, etc.

There are different kinds of oats, too. These include: steel cut oats vs. rolled oats vs. quick/instant oats. These names refer to different cuts of the oatmeal, and each have different cooking times (read packages carefully!). Steel cut cook the slowest, and quick/instant oats cook the fastest. Adjust cooking time based on the oats used.

Savoury Oatmeal with Spinach

Serves: ~2

INGREDIENTS

Non-perishables

  • 1/4 cup steel-cut oats
  • 1/4 cup tomato/marinara sauce
  • 1 cup water

Fresh/Frozen

  • 1 cup frozen spinach
  • Optional: 1/3 cup ground beef

Seasoning

  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Pot and pan

INSTRUCTIONS

  1. Boil water and stir in oats. Reduce heat to medium.
  2. Optional: Brown (cook) beef in a separate pan (if using).
  3. Cook oats for about 5 minutes, then taste-test. They should be about halfway done (not fully tender and not fully thickened).
  4. Stir in spinach and continue to simmer on medium heat for about 5 minutes, or until spinach is thawed and oats are preferred chewiness.
  5. Stir in marinara, finished beef, salt, and pepper. Cook another 1-2 minutes to evenly heat.

Savoury Oatmeal with Bacon, Egg, and Cheese

Serves: ~1 (but you can always increase ingredients to make more!)

INGREDIENTS

Non-perishables

  • 1/3 cup rolled oats
  • 1 tbsp oil
  • 2/3 cup water

Fresh/Frozen

  • 2 slices bacon, diced
  • 1/2 small onion, diced
  • 2oz cheddar cheese, diced
  • 1 fried egg (however you like it!)

Seasoning

  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Pot and pan

INSTRUCTIONS

  1. Heat oil in small saucepan over medium heat.
  2. Add bacon and cook until crisp, about 2-3 minutes, stirring occasionally.
  3. Transfer bacon to small bowl and set aside. (Tip: line the bowl with some paper towel to help absorb excess oil)
  4. Add onion to oil and cook, stirring occasionally, until softened and just starting to turn brown (about 3 minutes).
  5. Stir in oats, water, salt, and pepper.
  6. Bring to a boil, then turn heat to low and simmer until oats are tender (about 5 minutes).
  7. Turn off heat and stir in bacon and cheese.
  8. Transfer to a large bowl and top with a fried egg and more black pepper, if desired.