Recipes courtesy Foodland Ontario
APPLE MUESLI PANCAKES
Serve these hearty healthy pancakes before you gear up for some outdoor winter fun.
Preparation Time: 15 minutes
Standing Time: 10 minutes
Cooking Time: 5 minutes for 4 pancakes
Makes about 16 pancakes
1/2 cup (125 mL) quick-cooking rolled oats (not instant)
1-1/2 cups (375 mL) Ontario Buttermilk
3/4 cup (175 mL) Ontario Maple Syrup
2 cinnamon sticks
2 whole cloves
Pinch ground ginger
2 Ontario Apples
1/2 cup (125 mL) all-purpose flour
1/2 cup (125 mL) whole wheat flour
1 tsp (5 mL) baking soda
1/2 tsp (2 mL) salt
3 Ontario Eggs, lightly beaten
3 tbsp (45 mL) vegetable oil
1 tsp (5 mL) vanilla
3/4 cup (175 mL) diced dried apricots, dried cranberries or raisins or a combination
Vegetable oil
In large bowl, cover rolled oats with buttermilk; set aside. In small saucepan, combine maple syrup, cinnamon sticks, cloves and ginger; bring to boil over high heat. Remove from heat; cover and set aside.
Peel and core apples; dice into small pieces. In medium bowl, stir together all-purpose and whole wheat flours, baking soda and salt until blended; set aside. Whisk eggs, oil and vanilla into oatmeal; stir in diced apple and dried fruit. Fold in flour mixture just until combined.
Heat just enough oil to coat bottom of nonstick skillet over medium-high heat until hot. Spoon about 1/3 cup (75 mL) batter for each pancake into pan. Cook for about 3 minutes or until bottom is deep golden brown underneath; flip and cook for 3 more minutes or until bottom is deep golden. Repeat with remaining batter. Discard cinnamon and cloves from spiced maple syrup; serve with pancakes.
Nutritional Information:
1 Pancake
PROTEIN: 4 grams
FAT: 5 grams
CARBOHYDRATE: 25 grams
CALORIES: 161
OVEN-BRAISED BEEF AND CARROTS
In this slow-cooked stew, the carrots are melt-in-your-mouth tender without being mushy. Serve with creamy mashed potatoes and a crisp green vegetable.
Preparation Time: 20 minutes
Cooking Time: about 4 hours and 20 minutes
Serves 6
2 tbsp (25 mL) olive oil
1 Ontario Onion, thickly sliced
3 lb (1.5 kg) lean Ontario Beef Short Ribs
1/4 cup (50 mL) all-purpose flour
1 tsp (5 mL) paprika
1 tsp (5 mL) dried thyme leaves
1 can (28 oz/796 mL) diced tomatoes (undrained)
5 Ontario Carrots, cut in bite-size pieces
2 large cloves Ontario Garlic, minced
1 bay leaf
2 tbsp (25 mL) chopped fresh Ontario Parsley
Salt and pepper
In large skillet, heat 1 tbsp (15 mL) of the oil over medium heat. Add onion and cook until softened, about 5 minutes. Transfer to Dutch oven or ovenproof casserole.
Meanwhile, cut ribs into pieces and trim off excess fat. In bowl or plastic bag, combine flour, paprika, 1/2 tsp (2 mL) of the thyme, 1 tsp (5 mL) salt and 1/2 tsp (2 mL) pepper; add ribs and toss to coat.
Add remaining oil to skillet, add ribs and brown in batches, adding more oil if needed. Remove browned ribs to Dutch oven.
Sprinkle any flour left in bowl into skillet; cook for 1 minute, stirring. Stir in tomatoes, carrots, garlic, bay leaf and remaining thyme; bring to boil, scraping up any bits from bottom of pan. Add to Dutch oven. Cover and transfer to 275°F (140°C) oven for 4 hours, stirring occasionally. Discard bay leaf. Season to taste with salt and pepper. Sprinkle with parsley.
Slow-Cooker Braised Beef and Carrots:
Slice onion thinly and coarsely dice carrots. In sieve over bowl, drain liquid from tomatoes and use for another purpose. Cook onions and brown ribs as directed, transferring both to slow-cooker. Stir in carrots, garlic, bay leaf, and remaining thyme. With drained tomatoes, make sauce in skillet as directed and pour over mixture in slow-cooker; stir to combine well. Cover and cook, on LOW for 10 to 12 hours or on HIGH for 5 to 6 hours or until ribs are tender. Discard bay leaf. Sprinkle with parsley.
Nutritional Information:
1 Serving
PROTEIN: 27 grams
FAT: 17 grams
CARBOHYDRATE: 18 grams
CALORIES: 339
FIBRE: 3 grams
SODIUM: 460 mg
