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Posts Tagged ‘Healthy’

The last few months have been crazy – as a clinical clerk (senior medical student), I’m often required to be at the hospital well before sunrise.  I’ve needed a hearty breakfast to keep my energy levels up, and critically, one that easy to prepare in a semi-asleep state!  For years I was under the illusion that granola was tricky to make – thank goodness my roommate helped show me the light.

Homemade granola is simple to prep and far more delicious than any grocery store variety I’ve ever purchased.   I love how I can control what I put into it (no longer do I need to put up with raisins…) and how little sugar goes in compared to the bought variety.  This recipe is Jamie Oliver’s and its incredibly versatile: simply mix and match the nuts, seeds, and dried fruits to what’s in your cupboards and to your favourite flavours.

 

Toasted Granola

Toasted Granola

(makes enough to fill a large jar)

 

Ingredients

2 cups quick cook oats

1 heaped cup mixed nuts (hazelnuts, almonds, walnuts, cashews, brazil nuts), coarsely chopped

1/2 cup mixed seeds (sunflower, poppy, pumpkin, sesame)

3/4 cup unsweetened shredded coconut

1 teaspoon ground cinnamon

1 1/2 cups dried fruit (raisins, cranberries, apricots, cherries, prunes), coarsely chopped

5 Tbsp. maple syrup

5 Tbsp. olive oil

 

Directions

Preheat oven to 350 F. Mix all the dry ingredients except the dried fruit in a large bowl.  Drizzle with the maple syrup and olive oil and stir to coat evenly.  Transfer granola to a sheet pan (optional: use parchment paper). Toast for 25 to 30 minutes, stirring the granola with a wooden spoon every 5-10 minutes to ensure it cooks evenly.  Remove granola from the oven when it is golden and fragrant. Mix in the dried fruit and let it cool down.

Once cooled, transfer to an airtight container.  Delicious served with milk or over a dollop of yogurt.

Bon appetit!

– Catherine

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Several posts ago I wrote about peanut butter-based snacks. I love peanuts and peanut butter so much. Although there is a risk of peanuts carrying aflotoxin (you know, on those really gross-tasting peanuts), the Canadian food supply keeps them at acceptable levels. Peanuts were my dietary staple in The Gambia. I’d grab a bag of roasted peanuts on the road; I’d pick them in the fields with the women and we’d carry them home in big buckets on our heads; we’d hull them on raised concrete platforms with a nut in each hand which we’d whack on the concrete and remove from the shell, with a big pile between our knees that never seemed to end. Peanuts are the way of life there. I ate them every day.

To make peanut butter, simply roast your peanuts, squeeze them in your hands to remove skins when they have cooled, and then place them in a blender or food processor or food grinder and let it spin! The longer you go, the smoother it gets. Add a teaspoon or two full of vegetable oil if it is not liquid enough – that will depend on the variety of groundnut you have! Adding a pinch of salt will bring out the flavours more if you’re interested.

Upon my return, I’ve craved peanuts big time. Thanks to my lovely host families, I had a plentiful supply, despite my distance. I quite enjoyed roasting them and turning them into peanut butter, before they were transformed into the delicious snacks and meals which I’ve already started posting including the Domoda and the Chocolate Kickers, and this childhood favourite snack of mine, these peanut butter logs.

Ingredients – three 4-inch logs (approximately)

1 cup peanut butter (I prefer the ‘just peanuts kind’, which you can buy or make yourself with a food processor or blender – simply follow the instructions under the picture)

4 Tbsp honey

5 Tbsp milk powder (or 7 Tbsp if instant), or more as needed

2-3 Tbsp desiccated coconut

Directions

Mix all ingredients together using a strong fork or whatever works for you. Place a third of the desiccated coconut on a sheet of parchment paper, and spread evenly. Form a third of the mixture into a log, and roll in the coconut. Place in parchment paper or wax paper and freeze.

Slice once frozen, and serve immediately for an energy-packed snack!

You can also add dried cranberries or mini chocolate chips for extra punch.

Hope you enjoy these!

-Sitelle

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