These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix.
What’s appealing about this recipe is its adaptability. Make the basic egg-and-veggie mix with your picky eater’s favourite veggies, and add extra toppings (for example, grilled asparagus, sautéed spinach and mushrooms, or black beans) to the wraps of family members who have more sophisticated palates.
1/2 Tbsp (7.5 mL) extra-virgin olive oil
1 medium onion, chopped
1 cup (250 mL) shredded carrots
1/2 cup (125 mL) chopped celery
4 garlic cloves, minced
3 free-range eggs
3 Tbsp (45 mL) hummus
2 tsp (10 mL) honey mustard
Salt and black pepper to taste
2 tsp (10 mL) Italian seasoning
1 tsp (5 mL) Montreal spice mix (see recipe to make your own)
2/3 cup (160 mL) low-fat cheddar cheese, shredded
4 small whole grain flatbreads
Heat oil in skillet over medium heat, and sauté onion, carrots, celery, and garlic until tender. Set aside.
In small mixing bowl, whisk together eggs, hummus, mustard, salt, and pepper.
Scramble eggs then stir in sautéed vegetables, Italian seasoning, Montreal spice mix, and half the cheese.
Assemble wraps, equally distributing remaining cheese and egg-and-veggie mixture among them. Serve with salsa.
Makes 4 servings.
Each serving contains: 254 calories; 14 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 440 mg sodium
source: "Kid-Friendly Breakfasts", alive #347, September 2011
Make the Eat Your Protein Breakfast Wraps vegan by replacing eggs with crumbled tofu and some curry powder, and replacing cheese with ground cashews.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.
Coffee-flavoured BBQ sauce? Why not? It’s a strikingly flavourful combo—sweet, tangy, bold, and rich. It can be used not only on pork but on a variety of other meats. We marinated tenderloin in it and doubled up on the smoky flavour by grilling it on a cedar plank. Serve with a side order of grilled broccolini for extra yum. Best beer? You can’t go wrong with an IPA or a honey lager to complement this flavourful dish. Looking for an easy way to grill broccolini? Toss with a little oil and season with salt, pepper, and chili flakes. Near the end of grilling, place broccolini beside plank with tenderloin on hot grill for about 6 or 7 minutes. Using tongs, turn a few times until tender and lightly charred. Place on platter with sliced pork and drizzle with lemon juice and some shaved Parmesan.
If there’s a vegan or vegetarian in the crowd, then this dish will be sure to please. Chock full of complementary textures and flavours, it not only qualifies as eye candy, but is also a substantial stand-alone meal—a stunning meal in a dish! Best beer? Serve this salad with an IPA or pale ale. For a more adventurous sip, it’s equally delicious with a Belgian pale or dark ale. Endlessly customizable When it comes to this powerhouse salad, the sky’s the limit. Swap out apples with orange wedges, or mix up your greens by substituting spinach for endive. Bump up the protein with some canned chickpeas or black beans, if you wish. Or cut up some corn tortillas into bite-sized strips, fry in pan until crisp, then toss over salad for added crunch.
Early summer potatoes, cooked and grilled, are just the ticket for this fabulous salad. Coupled with lentils, they’re a delicious add-on to any meal plan. This recipe offers an added bonus: it can be made in stages, so you’re not cooking all afternoon. Best beer? You can’t go wrong serving this dreamy salad with a simple and uncomplicated pale ale. Variety is the spice of potato-salad life Potato salad lends itself to any number of variations, and this recipe doesn’t disappoint. Try swapping out microgreens for baby spinach leaves. Another interesting slant: crisp up (optional) prosciutto on the grill before breaking into bite-sized pieces and scattering over the salad.