Food to help growing brains.
These 'pancakes' use leftover rice, making it a gluten-free dish.
Photo Courtesy/NEWS CANADA
It's the last week of summer holidays.
For many parents it's a busy time – back-to-school clothing and supply shopping, helping ease nerves of first-time and returning students and struggling to return to a normal routine.
It's also time to start thinking about the dreaded task of what to make for lunch. It needs to not only be nutritious, but it also needs to be easy to prepare and fun to eat.
The following recipes may become your kids' new favourites.
Start with breakfast
Breakfast is the most important meal of the day. Pancakes can be made on the weekend and then warmed in the toaster. And while some kids will enjoy an egg sandwich, others may not mind leftovers for breakfast.
Maple walnut rice cakes
2 eggs
2 tbsp milk
1 tbsp maple syrup
2 cups cooked long-grain white or brown rice
1/2 cup rice flour
1/2 cup chopped toasted walnuts
1/2 tsp salt
1/2 tsp ground cinnamon
2 tbsp melted butter
Additional maple syrup
Chopped fresh fruit (optional)
In a large bowl, whisk eggs with milk and maple syrup; stir in rice, rice flour, walnuts, salt and cinnamon.
Brush a large, nonstick skillet with some of the butter and set over medium heat. Working in batches, spoon 1/3 cup of rice mixture per cake into the skillet. Press lightly with the back of the spatula to flatten.
Cook for three minutes or until set and bottoms are golden. Turn and cook for three minutes or until golden. Repeat, brushing skillet with butter as needed, until all the rice mixture is used. Serve with additional maple syrup and fresh fruit (if using).
Tip:
Whole wheat flour can be used instead of rice flour for those who aren't worried about gluten content.
~ Recipe courtesy of www.riceinfo.com and www.newscanada.com
Apple cinnamon pancakes
1 1/2 cups all-purpose flour
1 1/2 cups whole wheat flour
1 tbsp baking powder
1 tsp ground cinnamon
1/2 tsp salt
3 eggs
2 1/2 cups milk
1/4 cup butter, melted
2 tbsp pure maple syrup or packed brown sugar
1 1/2 cups shredded apple (about two large)
2 tbsp butter for cooking
In a large bowl, combine all-purpose and whole wheat flours, baking powder, cinnamon and salt. In separate bowl, whisk together eggs, milk, melted butter and maple syrup; pour over dry ingredients and add apples. Stir gently just until combined (a few lumps should remain).
In large nonstick skillet over medium heat, melt a thin layer of butter. Scoop about 1/3 cup batter per pancake into skillet.
Cook for two minutes or until bubbles break in batter but do not fill in; turn and cook for one to two minutes longer or until golden and puffed. Repeat with remaining butter and batter, adjusting heat as necessary to prevent burning.
~ Recipe courtesy of the Milk Calendar
Walnut breakfast cereal
Fuel yourself with the delicious goodness of oats, walnuts, apricots and dates. This healthy dose of fibre and flavour is perfect for getting your day started right.
1 cup oats
1 cup spelt flakes
1 cup barley flakes
1 cup triticale flakes
1 cup wheat berries
2 cups walnuts, roughly chopped
1 cup dried apricots, chopped
1 cup dried dates, chopped
Combine oats, spelt flakes, barley flakes, triticale flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325 F oven, stirring often, until grains and walnuts are fragrant and golden, about five to seven minutes. Remove from oven and let cool completely.
In large airtight container, combine cooled grains and walnuts with apricots and dates. Store in an airtight container for up to one month.
Serving suggestion:
Place 1/2 cup of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning.
Option:
Warm in microwave if desired or serve cold. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.
Tip:
All the grains can be found at bulk and health food stores or choose a five-grain dry cereal.
~ Recipe courtesy of walnutinfo.com
Watermelon ginger smoothie
1/4 cup granulated sugar
1/4 cup water
3 two-inch slices fresh ginger root
4 cups cubed seedless watermelon
1 cup vanilla soy milk
In small saucepan over medium high heat, cook sugar and water until sugar is dissolved, about three minutes. Add ginger and bring to boil, reduce heat and simmer for five minutes. Remove from heat and let sit for 30 minutes. Syrup can be stored for up to two days.
Pour syrup through strainer.
In blender, combine watermelon, soy milk and syrup. Process until smooth.
Serve immediately. Refrigerate any unused smoothie for up to one day.
~ Recipe courtesy of www.watermelon.org