Banana Oatmeal Muffins

Banana and oatmeal are a match made in heaven. Enjoy these yummy muffins for breakfast or as a snack–kids love them, and they’ll love helping out in the kitchen, too!

Makes ~12 muffins

INGREDIENTS

Non-perishables

  • 1 1/2 cups white or whole wheat flour
  • 1 cup quick oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup unsweetened applesauce
  • Cooking spray or oil to grease the muffin pan

Fresh/Frozen

  • 3 overripe bananas
  • 1/2 cup milk (any milk of your choice–soy, almond, rice, etc.)
  • 2 tbsp lemon juice
  • Optional: 1/2 cup grated carrots or zucchini
  • Optional: 1 cup blueberries or walnuts

Seasoning

  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 2 tsp vanilla extract

KITCHEN EQUIPMENT

  • 12-cup muffin pan
  • 2 mixing bowls
  • Oven

INSTRUCTIONS

  1. Preheat oven to 350F and spray a 12-cup muffin pan with cooking spray.
  2. Stir together flour, oats, baking soda, baking powder, salt, and cinnamon.
  3. In a separate bowl, mash the bananas very well, then stir in applesauce, milk, lemon juice, and vanilla extract.
  4. Add the dry ingredients to the banana mixture and stir until just combined. At this point, you can fold in the optional ingredients (berries, nuts, carrots, zucchini).
  5. Pour batter evenly into 12 muffin cups.
  6. Bake for 16-18 minutes, or until a toothpick inserted into the centre of each muffin comes out clean.

(Recipe from: http://re-play.com/blogs/show-tell/18901567-sugar-free-banana-oatmeal-muffins-kids-will-love)

Oatmeal Pancakes

Want a more interesting breakfast than just plain old oatmeal? Try these pancake recipes!

Plain Oatmeal Pancakes

These pancakes are delicious and high in fibre!

Serves: ~2

INGREDIENTS

Non-perishables

  • 1/2 cup quick oats

Fresh/Frozen

  • 1 egg
  • 1/4 cup milk (could be any variety–soy, almond, rice…)
  • Butter, margarine, or oil to grease frying pan

Seasoning

  • 1/2 tsp vanilla extract

KITCHEN EQUIPMENT

  • Large bowl
  • Frying pan

INSTRUCTIONS

  1. Put all ingredients in a bowl and use a spoon to mix thoroughly. Let sit 1-2 minutes.
  2. Heat frying pan over medium heat, with a small amount of oil or butter on the bottom.
  3. Spoon batter into frying pan, making 2-4 evenly sized pancakes.
  4. Cook on each side until lightly brown.

Oatmeal Cottage Cheese Pancakes

You can top these pancakes with anything you like–maple or table syrup, fruit (e.g. bananas, fresh or frozen berries), jam…

Serves: ~2

INGREDIENTS

Non-perishables

  • 1/2 cup (40g) quick oats
  • Oil or cooking spray for frying pan

Fresh/Frozen

  • 1/2 cup cottage cheese
  • 4 egg whites

Seasoning

  • 1 tsp vanilla

KITCHEN EQUIPMENT

  • Blender
  • Skillet or frying pan

INSTRUCTIONS

  1. Combine all ingredients in blender and blend until smooth.
  2. Spray skillet with cooking spray or grease with oil.
  3. Spoon small, even spoonfuls of batter onto pan, careful to leave lots of space between them.
  4. Cook on each side until lightly brown.

Black [Bean] Magic!

Canned black beans are packed with fibre, so they can help you stay full and maintain a healthy bowel. They are also high in protein, making them a good meat substitute that can be used to make many delicious recipes!
Black Bean Brownies
Black Bean Brownies
Surprise! Black beans aren’t just for savoury dishes–they are often substituted for flour to make some healthy desserts! Try them in your next chocolate cake or in these mouthwatering brownies.
Serves: ~4
INGREDIENTS
– 1 (15oz) can black beans, drained and rinsed very well
– 3 tbsp cocoa powder
– 1/2 cup quick oats
– 1/4 tsp salt
– 2 tbsp sugar
– 1/4 cup vegetable oil
– 2 tsp vanilla extract (optional)
– 1/2 tsp baking powder
– 1/2 cup chocolate chips
COOKING TOOLS
– Oven
– Food processor or good blender, or a potato masher and lots of elbow grease 😉
– Greased 8×8 inch pan
DIRECTIONS
1) Preheat the oven to 350F.
2) Combine all ingredients except the chocolate chips in the food processor (or really good blender); blend until smooth.
3) Stir in chocolate chips, then pour into a greased 8×8 inch pan
4) Optional: Sprinkle extra chocolate chips on top
5) Bake for 15 minutes, then let cool for at least 10 minutes before cutting into bars/squares.
Cuban Black Bean Soup
Black Bean Soup
Nothing satisfies quite like hot soup on a cold or drizzly day.
Serves: ~4
INGREDIENTS
Non-perishables
– 3 (15oz) can black beans; 2 undrained, 1 drained and rinsed
– 2 tbsp olive oil
– 1 can chicken broth (+1 can water)
– 1 can chili style stewed tomatoes, undrained
Fresh/Frozen
– 1 onion, diced
– 4 garlic cloves, minced (can substitute garlic powder or granulated garlic)
Seasoning
– 1 tsp ground cumin
– Salt and pepper to taste
COOKING TOOLS
– Medium-sized pot
– Wooden spoon
– Blender
DIRECTIONS
1) In a medium-sized pot, heat olive oil at medium heat.
2) Add onion, 1 can of the black beans, cumin, and minced garlic to pot. Cook until softened (4-5 minutes).
3) Place 2 cans of the undrained beans, tomatoes, and broth in the blender and blend until pureed (smooth).
4) Add puree to the pot and bring to a boil.
5) Reduce heat and simmer for 15 minutes, stirring occasionally.
Black Bean, Corn, and Zucchini Quesadillas
Quesadillas
These quesadillas are perfect for a quick weeknight dinner!
Serves: ~4
INGREDIENTS
Non-perishables
– 1 tsp canola oil
– 1 (15oz) can black beans, rinsed and drained
Fresh/Frozen
– 2 cups diced zucchini
– 1 (10oz) package frozen whole-kernel corn (can substitute canned whole-kernel corn)
– 4 (8-inch) whole wheat tortillas
– 2 cups (8oz) shredded reduced-fat cheese of choice, divided between 4
Seasoning
– Optional: 1 cup salsa, divided between 4
– Optional: 1 cup guacamole, divided between 4
– Optional: 1 cup sour cream, divided between 4
COOKING TOOLS
– Pan or skillet (large, non-stick)
– Spatula
DIRECTIONS
1) Heat oil in a large non-stick skillet over medium-high heat.
2) Add zucchini and corn; saute for 5 minutes (or until vegetables are tender).
3) Remove from heat and stir in beans.
4) Place whole-wheat tortilla onto pan, and layer vegetable mixture over half the tortilla. Layer approximately 2oz of cheese over vegetable mixture. Fold other half of tortilla to form a semi-circle.
5) Let heat for 1 minute (or until cheese is melted).
6) Repeat with 3 other tortillas.
7) Cut each half-circle into 3 pieces, then serve with salsa, sour cream, and guacamole
Spicy Mango Pizza with Black Beans and Zucchini
Mango Black Bean Pizza.jpg
Another quick and delicious weeknight dinner recipe!
Serves: ~2-4
INGREDIENTS
Non-perishables
– 1/2 cup canned black beans, rinsed
Fresh/Frozen
– 1 prepared pizza crust (or 10-inch flour tortilla)
– 3/4 cup shredded mozzarella or jalapeno cheese blend
– 1/2 cup sliced mango
– 1 green onion, sliced
Seasoning
– 3/4 cup medium or hot salsa
COOKING TOOLS
– Oven
– Large round baking pan
DIRECTIONS
1) Preheat oven to 350F (or as otherwise indicated on pizza crust package).
2) Place crust on baking sheet and spread salsa onto it, leaving a 2-inch border on all sides
3) Top with cheese, zucchini, mango, and beans.
4) Bake according to crust instructions (usually 12-15 minutes).
5) Top with green onions prior to serving.