Wild rice and ground oats add tempting texture to these pancakes, while lemon zest is the secret ingredient that puts them over the top.
Store-bought oat flour can replace the ground oats if desired, and leftover batter can be stored in an airtight container in the fridge for up to three days. Also, the wild rice can be prepared ahead of time and kept in the refrigerator for up to five days. To keep cooked pancakes warm while you prepare more, place them on a baking sheet in a 200 F (100 C) warmed oven, being sure not to stack them to avoid soggy pancakes.
1/2 cup (125 mL) wild rice
1 1/4 cups (310 mL) rolled oats
1 cup (250 mL) whole wheat pastry flour
1 Tbsp (15 mL) palm sugar or other raw-style sugar
1 1/2 tsp (7 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) cinnamon
1/4 tsp (1 mL) salt
2 large free-range eggs
2 cups (500 mL) low-fat buttermilk
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) unsalted butter
1 cup (250 mL) blueberries
1/4 cup (60 mL) pure maple syrup
Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 40 minutes, or until rice is tender. Drain and set aside to cool.
Add oats to food processor container and grind until the consistency of flour. In large bowl combine ground oats, whole wheat pastry flour, sugar, baking powder, baking soda, cinnamon, and salt.
In separate bowl, lightly beat eggs and stir in buttermilk and lemon zest.
Add wet ingredients to dry ingredients and mix gently until flour is moist. Fold in wild rice. Stir in additional milk if the mixture seems too thick.
Heat large skillet over medium heat and lightly grease with butter. Using a 1/3 cup (80 mL) measuring cup, drop batter onto hot skillet and cook 3 minutes, or until bubbles on top of batter appear. Flip and cook an additional 2 minutes, or until centre feels lightly set when you gently press the top. Repeat with remaining batter, greasing skillet as needed.
Combine blueberries and maple syrup in blender container and blend until well combined but still slightly chunky. Serve pancakes topped with blueberry sauce.
Each serving contains: 310 calories; 12 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 55 g total carbohydrates (17 g sugars, 6 g fibre); 211 mg sodium
source: "Rice Is More Than Nice", alive #360, October 2012
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.