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!
(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
- 3 cups oats (or 2 cups of oats with 1 cup Rice Krispies cereal)
- 1/2 cup peanut butter
- 1/4 cup hot water
- 1/2 cup jelly/jam of your choice
- 1/4 tsp salt
- Optional: chocolate chips, nuts, coconut, dried fruit, honey
- Baking pan
- Large bowl
- Small pan
- Heat the oven to 350F.
- Use butter or oil to grease the baking pan.
- Pour oats into a large bowl.
- Add peanut butter and half of the jelly, hot water, and salt into a small pan. Stir over low heat until smooth.
- Mix the peanut butter and jelly mixture into the oats until the oats are evenly coated.
- Pour mixture into the oiled pan and press into an even layer.
- Spread remaining jelly on top.
- Put the baking pan into the oven and bake for 25 minutes (or until toasty brown around the edges).
- Leave the bars in the pan until cooled completely (approximately 1 hour). Slice into separate bars.
This thick smoothie is a sweet and nutritious treat that you can enjoy for breakfast or at any time of day!
- 1/2 cup plain yogurt
- 1 banana, cut into thirds
- 1/2 cup milk
- 2 tbsp honey (brown sugar could also work!)
- Optional: 1/2 tsp ground cinnamon
- Combine all ingredients in blender. Blend until smooth. Serve immediately.
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
- 1/4 cup steel-cut oats
- 1/4 cup tomato/marinara sauce
- 1 cup water
- 1 cup frozen spinach
- Optional: 1/3 cup ground beef
- Boil water and stir in oats. Reduce heat to medium.
- Optional: Brown (cook) beef in a separate pan (if using).
- Cook oats for about 5 minutes, then taste-test. They should be about halfway done (not fully tender and not fully thickened).
- Stir in spinach and continue to simmer on medium heat for about 5 minutes, or until spinach is thawed and oats are preferred chewiness.
- 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!)
- 1/3 cup rolled oats
- 1 tbsp oil
- 2/3 cup water
- 2 slices bacon, diced
- 1/2 small onion, diced
- 2oz cheddar cheese, diced
- 1 fried egg (however you like it!)
- Heat oil in small saucepan over medium heat.
- Add bacon and cook until crisp, about 2-3 minutes, stirring occasionally.
- Transfer bacon to small bowl and set aside. (Tip: line the bowl with some paper towel to help absorb excess oil)
- Add onion to oil and cook, stirring occasionally, until softened and just starting to turn brown (about 3 minutes).
- Stir in oats, water, salt, and pepper.
- Bring to a boil, then turn heat to low and simmer until oats are tender (about 5 minutes).
- Turn off heat and stir in bacon and cheese.
- Transfer to a large bowl and top with a fried egg and more black pepper, if desired.