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.

Boats of Oats, Oats, Oats…

Oats.jpg

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.

Lentil Soup

Lentils are high in protein and fibre and low in fat. They are also a great source of iron and other vitamins as well!

INGREDIENTS

Non-perishables

  • 1 tbsp oil (olive or canola)
  • 1 1/2 cups brown or green lentils, rinsed
  • 8 cups vegetable or chicken stock

Fresh/Frozen

  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 3 garlic cloves, minced

Seasoning

  • Optional: thyme (dried or fresh)
  • Optional: 2 bay leaves
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Medium pot
  • Wooden spoon
  • Optional: Blender

INSTRUCTIONS

  1. In medium pot, heat olive oil over medium heat.
  2. Add onion, carrots, and minced garlic. Cook until softened (about 4-5 minutes).
  3. Add lentils, stock, herbs (thyme, bay leaves) to pot.
  4. Bring to a boil and turn the heat to low to simmer.
  5. Simmer for 25-30 minutes (until lentils are softened).
  6. Add salt and pepper to taste.
  7. Blend in small batches, if desired.

Fruit Crumble

Fruit Crumble.jpg

If you’ve got a bunch of regular soda crackers on the verge of going stale, why not make this healthy, tasty dessert? (Here we suggest using cranberries in sauce, but you could use a (348mL) can of drained fruit cocktail, or 3 small apples, diced with skins on.)

Serves: 4

INGREDIENTS

Non-perishables

  • 1 (796mL) can pears, drained and chopped into pieces (NOTE: reserve 1/3 cup of the syrup!)
  • 1 (348mL) can cranberries in sauce

Fresh/Frozen

  • 1 sleeve soda crackers
  • 1/2 cup melted margarine or butter, OR 1/2 cup cooking oil

Seasoning

  • 1/2 cup brown sugar
  • 3/4 tsp cinnamon (OR 1 tsp cinnamon sugar)
  • 1 tbsp sugar

KITCHEN EQUIPMENT

  • Oven
  • 8×8 inch baking dish/pan (or ~9-inch diameter round baking pan)

INSTRUCTIONS

  1. Preheat oven to 370F.
  2. Prepare crumble: crunch soda crackers into a mixing bowl. Do not make fine crumbs, but leave small chunks. Add brown sugar and cinnamon. Add melted butter/margarine/oil and stir well (should look like moist coarse sand).
  3. In an 8×8-inch baking pan (or ~9-inch diameter round baking pan), combine pears and cranberries. Add 1 tbsp sugar and 1/3 cup pear syrup. Sprinkle the crumble mixture on top.
  4. Bake for about 20 minutes in oven, or until juices bubble up and crust is golden brown.

A Cornucopia of Corn Recipes!

Corn is easy to add to any recipe–throw it in a pot of chili, mix it with a bowl of soup, or sprinkle it on eggs for breakfast… whether it’s fresh, frozen, or canned, the possibilities are endless!!

Sauteed Corn and Tomatoes

Quick, simple and easy, this recipe can be used as a sauce or a side.

Serves: ~2

INGREDIENTS

Non-perishables

  • 1 (15oz) can diced tomatoes

Fresh/Frozen

  • 1 tbsp butter
  • 2 cloves garlic, minced
  • 2 cups frozen corn kernels (no need to thaw!)

Seasoning

  • 1/2 tsp dried basil
  • 1/4 tsp salt
  • Pepper to taste
  • 1/4 tsp sugar

KITCHEN EQUIPMENT

  • Pan or skillet

INSTRUCTIONS

  1. Melt butter in a large pan over medium-low heat and sautee garlic for about 1 minute, or until softened.
  2. Add diced tomatoes (with the juices) to the pan, along with basil, salt, pepper, and sugar. Stir to combine and bring heat up to medium.
  3. Allow skillet to simmer for about 1 minute, or until most of the juices have evaporated and the mixture has thickened.
  4. Add the frozen corn to the skillet and stir to combine. Heat thoroughly (about 3-5 minutes).

Black Bean, Corn, and Tomato Salad

Salads are super easy to throw together and you can add more or less of each ingredient depending on what’s available (and what you like!). You can store this salad in the fridge for 4-5 days (will stay fresher if you store the salad and the dressing separately).

Serves: ~4-6

INGREDIENTS

Non-perishables

  • 1-2 cups canned corn (could substitute with fresh or frozen!)
  • 1 can black beans, rinsed and drained
  • 1/4 cup olive oil

Fresh/Frozen

  • 2-3 tomatoes, chopped
  • Optional: 1 medium avocado, diced
  • 1/4 cup lime juice (lemon would work too!)
  • 1 jalapeno, minced (can use more or less depending on how spicy you like your food)

Seasoning

  • 3/4 tsp ground cumin
  • Salt and pepper to taste

INSTRUCTIONS

  1. Cook or rinse corn according to instructions.
  2. Combine corn, black beans, tomatoes, and avocado in a large bowl. (Feel free to add any other vegetables you may have lying around, like carrots, cucumber, peppers, celery, etc.)
  3. In a separate bowl, mix olive oil, lime juice, ground cumin, jalapeno, and salt and pepper. Pour over vegetables.
  4. Mix well and serve.

Corn and Cheddar Chowder

For a hot, satisfying dinner on a chilly day, whip up some of this quick chowder!

Serves: 4

INGREDIENTS

Non-perishables

  • 1/4 cup all-purpose flour
  • 1 can chicken or vegetable broth
  • 1 can (12oz) corn, drained

Fresh/Frozen

  • 1/4 cup butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, grated
  • 2 medium potatoes, peeled and cut into 1/2-inch pieces
  • 2 cups milk
  • 3/4 cup grated cheddar cheese (if you don’t have this available, you could also use cheese slices or 1/2 cup of Cheeze Whiz)

Seasoning

  • 1/2 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Large saucepan/pot

INSTRUCTIONS

  1. In a large saucepan/pot, melt butter over medium heat. Add onion and garlic, saute until they begin to soften. Add carrots and potatoes, and continue cooking for 3-5 minutes.
  2. Add flour and stir well until mixed completely with the butter. Gradually add chicken/vegetable broth and milk.
  3. Cook over medium heat, stirring constantly, until thickened.
  4. Turn down cooking temperature to low and simmer, covered, until potatoes are tender.
  5. Add corn, cheese, salt, and pepper, then continue stirring and cooking until cheese is melted and soup is heated through.

Colourful Beet & White Bean Salad

Beet Bean Salad

This gorgeous salad might look too good to eat, but we assure you that it is FABULOUS to eat. You can serve on its own or on top of mixed greens (e.g. spinach, arugula, etc.).

Serves ~4

INGREDIENTS

Non-perishables

  • 1 (16oz) can of whole beets (or equivalent quantity of beets from a jar), well drained and each cut in half
  • 1 (15oz) can of white kidney beans (cannellini)

Fresh/Frozen

  • 1/2 cup reduced fat crumbled blue cheese, or other hard, pungent cheese
  • 1/2 cup coarsely chopped nuts (including walnuts, pecans, almonds, etc.)

Dressing

  • 2 tbsp cider vinegar
  • 1 tbsp Dijon mustard
  • 1/2 tbsp sugar
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Small bowl for dressing (tip: you could also use a small jar with a well-fitting lid, so you can shake your way to a perfect dressing!)
  • Medium bowl for salad

INSTRUCTIONS

  1. Prepare dressing: in small bowl (or jar), combine cider vinegar, Dijon mustard, and sugar. Gradually add olive oil until well-blended. Season with salt and pepper to taste.
  2. Prepare salad: in large bowl, combine beets and white kidney beans; toss with dressing.
  3. To serve: serve in bowl and top with crumbled cheese and nuts.

Beans, Beans, the Wonderful Fruit…

More delicious legume recipes to enjoy as soon as possible! 😉

Cheesy Macaroni, Tomatoes, and Beans

This dish takes a little more prep and cooking time than some of our other suggestions, but it’s well worth the wait! For a faster version, you can cover the casserole dish (with something microwave safe, NOT tin foil) and microwave on high for 15 minutes or until cooked through.

Serves: ~6

INGREDIENTS

Non-Perishables

  • 1 cup macaroni (uncooked)
  • 1 can kidney or Romano beans
  • 1 can diced tomatoes
  • 1 tsp canola oil

Fresh/Frozen

  • 1 cup shredded cheddar cheese
  • 1 onion, finely chopped
  • 1 cup water

Seasoning

  • Optional: 1/4 tsp freshly ground black pepper
  • Optional: 3 tsp chili powder (or to taste)

KITCHEN EQUIPMENT

  • Large (2L) casserole dish
  • Frying pan
  • Oven or microwave

INSTRUCTIONS

  1. Spray a large (about 2L) casserole dish with non-stick coating (or brush on some oil or margarine).
  2. Preheat oven to 350F.
  3. In a frying pan, heat oil over medium heat. Cook onion, stirring occasionally, for about 4 minutes (or until soft). Transfer to the prepared casserole dish.
  4. Add beans, macaroni, cheddar cheese, tomatoes, water, salt and pepper to casserole dish. Stir well.
  5. Cover and bake in 350F oven for 45 minutes or until macaroni is tender. May need to add some water if the macaroni gets dry.

Tomato Bean Pasta Sauce

(Because seriously, you can never go wrong with pasta, right?) You can keep this in covered containers in the refrigerator for up to 5 days, or freeze for up to 2 months (zipper-lock freezer bags work well).

Serves: 8

INGREDIENTS

Non-perishables

  • 1 can red kidney or Romano beans, mashed
  • 1 can (5.5oz) tomato paste
  • 1 can (~500mL) vegetable stock
  • 1 tsp oil (canola or olive)

Fresh/Frozen

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Optional: 6 mushrooms, chopped

Seasonings

  • 1/4 tsp black pepper
  • Optional: 1 tsp each thyme, basil, oregano, OR 2 tsp Italian Seasoning

KITCHEN EQUIPMENT

  • Saucepan/pot

INSTRUCTIONS

  1. In a saucepan/pot, heat oil over medium heat. Cook onion, garlic, and mushrooms (optional), stirring occasionally, for about 5 minutes or until onion is soft.
  2. Optional: Stir in thyme, basil, oregano, (or Italian Seasoning) and cook for about 1 minute.
  3. Stir in tomato paste, beans, and stock until well-mixed. Bring to a boil, then reduce heat and simmer over low heat for about 45 minutes, stirring occasionally.
  4. Serve immediately over pasta or rice.

White Kidney Bean and Tomato Casserole

A simple meal for two (or for one, with leftovers for lunch the next day!) that you can whip up in minutes! You can have it hot or cold, with a side of salad greens!

Serves: 2

INGREDIENTS

Non-perishables

  • 1 tbsp oil (canola or olive)
  • 1 can white kidney beans, drained

Fresh/Frozen

  • 1 onion, thinly sliced
  • 1 clove garlic, minced
  • 1 large tomato, with seeds removed and coarsely chopped
  • Optional: 1 small green pepper, diced

Seasoning

  • 1 tbsp basil
  • Optional: 1/2 tsp oregano
  • Optional: 1/2 cup chopped fresh parsley
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Saucepan

INSTRUCTIONS

  1. In a heavy saucepan, heat oil over medium heat. Add onion and cook until tender.
  2. Stir in garlic, tomato, and green pepper. Cook for 1 minute.
  3. Stir in basil, oregano, kidney beans, and salt and pepper to taste. Simmer over low heat for 5 minutes or until heated through and flavours blend.
  4. Stir in parsley (optional).