B.E.A.T. in a Pocket
Serve a healthy meal everyone will enjoy and beat the time crunch this Halloween night, or any busy weeknight, with breakfast for dinner. Your kids may like plain eggs, but it's easy to add an adult twist by stuffing your pita with bold, flavourful ingredients.
Preparation Time: 8 minutes
Cooking Time: 5 minutes
2 slices reduced-salt bacon, cooked and chopped
0.5 ml (1/8 tsp) pepper
2 whole-wheat pita pockets
1 tomato, sliced
1/2 avocado, diced
Warm bacon in non-stick skillet over medium heat.
In a small bowl, whisk eggs and pepper; pour into skillet. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains.
Cut pitas in half; open halves and place tomato slices inside. Spoon in scrambled eggs and avocado.
Makes 4 servings.
Cheese B.E.A.T.: Instead of bacon, use 60 g (2 oz) sliced brie or shredded cheddar or mozzarella.
Veggie B.E.A.T.: Instead of avocado and tomato, add texture by using one small chopped sweet red or green pepper and one grated carrot.
B.E.A.T. in a Tortilla: Instead of pita bread, use whole-wheat tortillas. Roll up scrambled eggs, tomatoes and avocado inside tortilla.
Source: Egg Farmers of Canada.
These eyeballs make a fun dinner or a Halloween party appetizer. You can substitute extra-lean ground beef or veal for the poultry.
Preparation Time: 15 minutes
Cooking Time: 15 minutes
125 ml (1/2 cup) dry seasoned breadcrumbs, divided
175 ml (3/4 cup) shredded white cheddar cheese
1 large clove garlic, minced
2 ml (1/2 tsp) each dried basil and thyme leaves
1 ml (1/4 tsp) fresh ground pepper
500 g (1 lb) extra-lean ground chicken or turkey
1 jar (375 ml/12 oz) queen-size pimento stuffed green olives, drained
Pasta sauce (optional)
Heat oven to 190 C (375 F). Line a baking sheet with parchment paper.
In a large bowl, stir together egg and 45 ml (3 tbsp) of the breadcrumbs, cheese, garlic, basil, thyme and pepper. Add chicken and, using hands, mix well to combine. Using about 15 ml (1 tbsp) of the mixture, roll into a ball and then roll into remaining breadcrumbs and place on baking sheet. Repeat with remaining mixture.
Push 1 olive into each meatball and reshape as necessary to form eyeball. Bake for about 15 minutes or until golden brown and no longer pink inside.
Serve with pasta sauce, if desired.
Tip: Taste an olive before starting and if they are salty, drain and rinse to help reduce the saltiness in the finished dish.
Makes about 30 meatballs.
Source: Dairy Farmers of Canada.
This twist on classic rice pudding can be served as a nutritious breakfast or a dessert on Halloween day.
Preparation Time: 5 minutes
Cooking Time: 30 minutes
Refrigeration Time: 1 hour
500 ml (2 cups) water
2 sticks cinnamon
250 ml (1 cup) quinoa, rinsed well
15 ml (1 tbsp) cornstarch
15 ml (1 tbsp) sugar
5 ml (1 tsp) ground cinnamon
375 ml (1 1/2 cups) 2 per cent milk
50 ml (1/4 cup) maple syrup
175 ml (3/4 cup) dried cranberries or raisins
250 ml (1 cup) 1 per cent vanilla yogurt
Suggested Toppings: Cinnamon sugar, chopped walnuts, dried cranberries, granola, berries and/or diced apples
In a medium saucepan, bring water and cinnamon sticks to a boil over high heat; stir in quinoa. Reduce heat to low; cover and simmer for 12 minutes or until quinoa is tender. Drain any excess liquid and remove cinnamon sticks; set aside.
In a small bowl, combine cornstarch, sugar and cinnamon. In same saucepan, whisk milk, maple syrup and cranberries; bring to a boil over medium-high heat. Reduce heat to low; whisk in cornstarch mixture and cook, stirring, for about 1 minute or until slightly thickened.
Stir in quinoa and cook, stirring occasionally, for 5 minutes or until slightly thickened. Refrigerate for 1 hour or until cool.
Stir in yogurt. (The pudding will thicken considerably as it cools; add yogurt to desired consistency.) Serve with suggested toppings.
Makes 1.25 l (5 cups).
Rinse quinoa very well or it will taste bitter. When cooked, it has a nutty flavour. To further enhance the flavour, lightly toast the quinoa after rinsing.
Substitute 250 ml (1 cup) chopped apple for cranberries.
Source: Dairy Farmers of Canada.
Mac and "Squeese"
Your kids will enjoy this Halloween-coloured twist on the traditional macaroni and cheese. Parents will appreciate that this high-fibre and protein-filled dish will help fill them up so they can enjoy trick-or-treating without overdoing it on the candy and sweets when they get home.
Using squash for its deep orange colour and sweet flavour makes this dish looks just like traditional macaroni and cheese. Try it with sweet potatoes too for another nutritious option. You could also pack it in a vacuum container to take to school for lunch.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
375 ml (1 1/2 cups) whole-wheat macaroni
30 ml (2 tbsp) butter or margarine
500 ml (2 cups) cubed and peeled butternut squash
125 ml (1/2 cup) milk
1 small clove garlic, minced (optional)
125 ml (1/2 cup) shredded Swiss cheese
30 ml (2 tbsp) freshly grated Parmesan cheese
In a pot of boiling water cook macaroni for about 8 minutes or until tender but firm. Drain and return to pot. Add butter and stir to coat.
Meanwhile, in another pot of water, bring squash to a boil for about 15 minutes or until very tender. Drain and return to pot. Add milk and garlic, if using, and using hand mixer or potato masher blend until smooth.
Add pasta to squash mixture. Add cheeses and stir to coat.
Makes 4 250-ml (1-cup) servings.
Source: EatRight Ontario/Dietitians of Canada. For other kid-friendly recipes, visit www.eatrightontario.ca/en/Recipes/Kid-friendly-award-winning-recipes.
Harvest Soup With Walnut Pesto
If you're looking for food with a bright orange colour to add pizzazz to a Halloween-themed meal, this is the perfect starter. Or if you want to make it ahead to serve before trick-or-treating, it can be reheated. If reheating, add the walnut pesto and goat cheese mixture just before serving.
500 g (1 lb) carrots, peeled and chopped
500 g (1 lb) parsnips, peeled and chopped
1 large leek, white and light green parts only, chopped
1 large onion, chopped
1 large ripe pear, peeled, cored and quartered
3 sprigs fresh thyme
90 ml (6 tbsp) extra-virgin olive oil, divided
7 ml (1 1/2 tsp) salt, divided
2 ml (1/2 tsp) freshly ground black pepper, divided
4 slices Italian bread, each 2 cm (3/4 inch) thick, cut in cubes
125 ml (1/2 cup) crumbled goat cheese
75 ml (1/3 cup) prepared walnut pesto, stirred, divided
2 cartons (each 900 ml) prepared chicken broth
50 ml (1/4 cup) 35 per cent whipping cream
Heat oven to 220 C (425 F).
On a rimmed baking sheet, place carrots, parsnips, leek, onion, pear and thyme. Drizzle evenly with 45 ml (3 tbsp) of the olive oil. Sprinkle with 1 ml (1/4 tsp) each of the salt and pepper. Using hands, toss to combine. Roast for 45 to 50 minutes, turning twice, or until softened and golden brown.
Meanwhile, in a small frying pan, heat remaining 45 ml (3 tbsp) olive oil over medium heat. Working in batches, fry bread cubes, turning often, for about 2 minutes, or until golden brown all over; transfer to a bowl and set aside.
In a small bowl, gently stir together goat cheese and 45 ml (3 tbsp) of the pesto until combined; set aside.
Place half of the roasted vegetables in a blender. Pour in 500 ml (2 cups) of the chicken broth. Puree until smooth. Transfer to a large saucepan. Repeat with remaining roasted vegetables, 250 ml (1 cup) water and 400 ml (1 2/3 cups) chicken broth.
Heat soup over medium-high. Stir in remaining carton of chicken broth, remaining pesto and remaining 6 ml (1 1/4 tsp) salt and 1 ml (1/4 tsp) pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Stir in cream.
To serve, garnish with croutons and goat cheese mixture.
Makes 10 adult-size portions.
Source: President's Choice Test Kitchen chefs.Suggest a correction