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Granola Speedsters


    Granola Speedsters

    Give these healthy treats an even bigger nutrient boost by adding seeds, dried fruit, or shredded coconut. These wheels freeze brilliantly. Double the recipe and store them for post-soccer game snacks.


    1 medium free-range egg 
    1/2 cup (125 mL) sunflower oil
    3/4 tsp (4 mL) vanilla extract
    1 1/2 cups (350 mL) rolled oats
    1/2 cup (125 mL) navy beans, drained, rinsed thoroughly, and mashed
    2 cups (500 mL) quick cooking oats
    3 Tbsp (45 mL) sultana raisins
    3/4 cup (180 mL) brown rice crisp cereal
    1/2 tsp (2 mL) cinnamon
    3/4 cup (180 mL) coconut sugar
    3 Tbsp (45 mL) dark chocolate chips

    Preheat oven to 300 F (150 C).

    Whisk together all wet ingredients in one bowl, dry ingredients in another. Combine both. Use a 2 to 3 in (5 to 7.5 cm) round cookie cutter as a mould and press about 1/4 cup (60 mL) of mixture into wheels about 1 in (2.5 cm) thick.

    Line cookie sheet with parchment paper, and bake wheels for about 30 minutes, or until edges begin to turn golden.

    Cool on rack and then Frisbee toss them into your kids’ mouths. (Kidding. Just serve normally.)

    Makes 20 wheels.

    Each serving contains: 154 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 21 g total carbohydrates (9 g sugars, 2 g fibre); 43 mg sodium

    source: "Lunch Ideas Kids Will Love!", alive #371, September 2013 


    Granola Speedsters




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    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.