Makes 20 wheels
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 after-sport 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 organic oats
1/2 cup (125 ml) cannellini beans, drained, rinsed
thoroughly and mashed
2 cups (500 ml) quick cooking organic oats
2 Tbsp (45 ml) sultanas, heaped
3/4 cup (180 ml) brown rice crisp cereal
1/2 tsp (2 ml) cinnamon
3/4 cup (180 ml) coconut sugar
2 Tbsp (45 ml) dark chocolate chips, heaped
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 biscuit cutter as a mould and press about 1/4 cup (60 ml) of mixture into wheels about 1 in (2.5 cm) thick.
Line baking tray with non-stick 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.)
Each serving contains: 644 kilojoules; 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 Treats Kids Will Love", alive Australia #18, Summer 2013
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.