5 Minute Tahini Noodle Glaze!

This is an easy versatile recipe to whip up for a quick lunch or dinner for the family. It only involves a few simple steps and works with any kind of whole wheat pasta you would like to use. Tahini is a paste made from sesame seeds so it’s a great source of nutrition to add to noodles. As mentioned in my recent Instagram post, sesame seeds are nutritious little seeds. About 3 tablespoon’s worth (one ounce) provides almost 5 grams of protein, nearly 5 grams of fiber, 2 milligrams of iron and close to 3 milligrams of zinc. They are also good sources of polyunsaturated and monounsaturated fatty acids. Boost the protein with cooked black beans, tofu or soy beans (edamame) and add whatever veggies you like!

Recipe by: DietitianMom

Prep time: 5 minutes

Serving: Makes about 1 ½ tablespoons of sauce (for each 1 cup of cooked whole wheat noodles)

Ingredients:

  • 1 tablespoon tahini
  • 1 teaspoon soy sauce
  • ½ teaspoon sesame oil
  • 1 garlic, finely minced

Directions:

  1. Cook whole wheat pasta according to package instructions.
  2. Mince the garlic and mix together the sauce ingredients.
  3. Mix sauce with noodles.
  4. Add cooked beans, tofu and/or chopped vegetables as desired.
  5. Garnish with sesame seeds (optional)!

 

This recipe works great with any kind and amount of vegetables you would like to add. Examples include stir-fried or steamed green leafy vegetables, bean sprouts, green beans, steamed/baked/roasted sweet potato chunks, Shitake or cremini mushrooms, carrots, baby corn, diced zucchini, cabbage or even eggplant chunks. Pictured here is a noodle lunchbox I made this week using the Tahini Noodle Glaze. I just added in some carrots, leafy greens and shitake mushrooms…and of course, sesame seeds! Happy cooking! 🙂

 

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Mini Lentil-Banana Pancakes

Want an easy way to make pancakes for your children without the fuss of frying them on the stove? Try these protein packed Mini Lentil-Banana Pancakes. Great for breakfast or as a snack on the go!

Recipe by: DietitianMom

Makes 36 mini pancakes (2 inches in diameter each)

Ingredients:

  • ½ cup mashed or pureed cooked red lentils (drained well)
  • 3 small ripe bananas, mashed
  • ½ cup + 1 tablespoon fortified plant-based milk
  • 1/2 cup sifted all purpose or whole wheat flour
  • 1 teaspoon baking powder
  • 3 tablespoons oil
  • 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)

Supplies: silicon muffin cups, small pot, mixing bowl, baking tray

Directions:

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rinse a half cup of dry red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on a medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let contents cook with a gentle bubbling boil for about 10-15 minutes. You can taste a spoonful of the lentils at the end to check if they are cooked soft. Once the lentils are cooked through, turn off the fire. Remove the cooked lentils from the pot using a slotted spoon into a separate bowl. Measure out ½ a cup of cooked lentils into a separate mixing bowl. Make sure the lentils are drained really well first of any excess cooking liquid.
  3. Into this same mixing bowl with the lentils, mash the bananas, plant-based milk, sifted flour, baking powder, oil and brown sugar. You may add a little bit more plant-based milk if needed. The goal is to create a pancake batter thickness.
  4. Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup.
  5. Bake the silicon cups in the oven for about 10-12 minutes (or until your desired level of crispness). Take out the baking tray and then remove the cooked mini-pancakes from the muffin cups onto a plate to further cool (and harden) for about 10 minutes or so. Ready to serve!
  6. Replace the silicon muffin cups onto the baking tray and repeat the process until all the batter has been cooked.

Tips: You could try substituting some of the all purpose flour with whole wheat flour. You could also substitute the sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. The key is to put no more than a tablespoon at the bottom of each silicon muffin cup.

These Mini Lentil-Banana Pancakes taste great as leftovers cold or heated, or thawed and warmed up from the freezer. If you don’t have silicon muffin cups, you could use regular muffin cups, but the pancakes may stick slightly to the paper muffin cups. Another option is just to grease a tin muffin tray and put the batter directly into each muffin mold.

Alternatively, if you have a big silicon cake mold, you could use that to put a thin layer of the batter and then bake it, to make bigger pancake size pieces, or slice it into smaller pieces. Share your comments if you make this recipe! Bon appétit!

 

Morning Baked Oatmeal

About a year and half ago, I tasted a baked oatmeal dish made by a friend. It was the first time I had ever had a baked oatmeal breakfast, and it was so good I knew I had to try to make it myself! From the original recipe (which called for about ¾ cup of sugar, 2 eggs and cup of cow’s milk), I’ve since experimented and made some changes to reduce its sugar content and make it fully plant-based, while keeping it delicious, super-satisfying and filling. I’ve even added in some cooked red lentils to make it more nutrient dense, but you can leave this out if you don’t have it readily available in your home. This is now a recipe that is a family favorite which we make frequently in our household. As you can see, it is very versatile and you can really customize it to make it special for your family!

Morning Baked Oatmeal  

Recipe by: DietitianMom
Prep Time: 20 min
Bake Time: 30 min

Base Ingredients:

  • ½ cup vegetable oil (any kind!)
  • 1 flax egg
  • 3 cups rolled or quick oats
  • 2 teaspoons of baking powder
  • 1 cup fortified plant-based milk
  • ¼ cup of brown sugar (adjust as desired)
  • ½ cup of unsweetened applesauce
  • ½ cup of raisins
  • 2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
  • 1 apple, peeled and diced
  • ½ cup of cooked lentils (drained well of liquid)

Then choose your additions (whatever you fancy!):

  • ¼ -1/2 cup of fresh/frozen berries
  • Other fresh fruit like mashed banana, blueberries, raspberries, strawberries, diced pears or apricots
  • ¼ cup of other dried fruit like chopped dates, apricots, currants, chopped dates, figs, cranberries or prunes
  • ½ cup of chopped walnuts/pecans or other nuts like cashews, peanuts, pine nuts, almonds or hazelnuts
  • 2 tablespoons of chia seeds

Directions:

  1. Preheat oven to 350 F or 180 C
  2. Rinse a half cup of red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let cook with a gentle bubbling boil for about 10-15 minutes. Drain the cooked lentils well and set aside in a small bowl.
  3. Prepare the flax egg: mix 1 tablespoon of ground flaxseed with 3 tablespoons of water in a cup. Let sit for 5-10 minutes before whisking the mixture quickly for about 2-3 minutes.
  4. Mix all the base ingredients together (either the night before or the day of – see below) and then add in at least 3-4 additional optional ingredients from the list!
  5. Bake in an 8 x 8 pan for 30 minutes. Remove immediately and let cool slightly before serving.
  6. Portion into serving bowls. Eat the baked oatmeal by itself, or with a ½ cup of fortified plant-based milk poured over it, like a cold cereal!

Add a little bit more fortified plant-based milk if you need to before baking, if it is looking very dry. I usually combine all the ingredients together the night before and let it sit in the fridge (this helps to soften the oats and also makes breakfast the next morning easier!). Then in the morning, when I’m preheating the oven, I just add in fresh chopped fruit to the mixture before baking it. That way, breakfast is ready in just about 30-40 minutes in the morning! The extras (if there is any left!) freeze really well too in a covered container, so you could double the recipe and make more to freeze some for later. My kids absolutely love this dish!

Additional Notes:

Timing – Don’t let the baked oatmeal overcook. Take it out exactly after 30 minutes, so the mixture won’t get too dry!

Sweetness factor – You can adjust the sweetness level according to your taste, and experiment using honey, maple syrup, agave nectar or chopped dates instead of the brown sugar. In general though, the more fresh, frozen or dried fruit you throw into the mixture, the more the natural sweetness of the dish will pop out and the less sugar you will need to add.

What I actually usually do is just put in 3 tablespoons of brown sugar in the mixture, add lots of dried and fresh fruit, then after it has come out of the oven I sprinkle over the top a teaspoon of brown sugar to make a very thin ‘fairy dust’ coating. The sweetness factor is just right for our family then! You could also drizzle a small amount of maple syrup over the top if you like instead before serving.

This recipe is egg-free, dairy-free and gluten-free, so it’s suitable for those with allergies. I love the fact that I can just literally throw whatever I have available in the kitchen (within reason) into the recipe and it will still taste delicious. So go ahead and throw in those bananas slices, fresh or frozen or dried fruit, berries, nuts, chia seeds and ground flaxmeal. It’s really hard to go wrong!

(Source: Inspired by a recipe from Shauna Lammiman. I am grateful to her and my friend Anne for sharing the original recipe with me!)

 

Toasted Corn & Spaghetti Squash Recipe

 

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Some time ago when my eldest child was still a preschooler, we were invited to a friend’s house for dinner. Another couple brought in the vegetable dish they had made to contribute to the dinner. It was the first time I had tasted spaghetti squash and I was instantly hooked to its delicious taste and noodle-like texture. I decided to come home and try my hand at this dish. I found it extremely easy to whip up at dinnertime, so wanted to share it!

Toasted Corn & Spaghetti Squash

Ingredients:

  • 1 spaghetti squash
  • A few garlic cloves (peeled & chopped)
  • 1-2 cups frozen (or fresh kernels) corn
  • 2 – 3 tablespoons unsalted vegan margarine and/or olive oil as desired
  • 2 tablespoons toasted pine nuts (optional)
  • Shredded dairy-free cheese (optional)
  • Salt & pepper to taste

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Directions:

  1. Boil the spaghetti squash (see how to do this from the post: Kitchen Spotlight: Tips on Using Spaghetti Squash)
  2. While the squash is being cooked in the pot of water, use a separate saucepan to cook the garlic. Heat a tablespoon of olive oil in a separate large saucepan. Once hot, throw in the chopped garlic to fry. When the garlic pieces are browned, remove the toasted chopped garlic to set aside in a bowl.
  3. Using the same saucepan, add the remainder of the olive oil into the pan. Then put the frozen corn to cook on a low-medium fire stove setting. Cook the corn until it is toasted (takes approximately 10-15 minutes), stirring occasionally. Then season if desired with a bit of salt and pepper, and remove the toasted corn into a separate bowl.
  4. Next, put the shredded cooked spaghetti squash into the saucepan and then add back in the toasted corn and garlic. Mix well together.
  5. Add additional salt and pepper if desired and raw or toasted pine nuts. Serve warm with some shredded dairy-free cheese on top (optional)!

If you like, you can use garlic salt or garlic powder instead to season the dish, and a bit of vegan margarine instead of olive oil, or in addition to the olive oil for a more buttery taste. An alternative is to add in a tablespoon of coconut oil at the end instead of vegan margarine for the same buttery feel and texture. Feel free to also add in some other protein sources like sunflower seeds, toasted pumpkin seeds, and/or sautéed black beans. You could also add some tomato pasta sauce with minced tomatoes and minced meat to form a gluten-free version of a pasta dish without noodles.

Serves 4-6 people as a side vegetable dish. It is surprisingly how filling this can be as a side to a meatless dinner! My eldest child loved this paired with mashed potatoes. I’m sure you could also just combine the strands of spaghetti squash into mashed potatoes as you are mixing it. However, it also works great separately as you can come up with all sorts of fun creations which are sure to appeal to little ones. My then nearly 4 year old loved having a monkey face on her plate using yellow spaghetti squash ‘hair’ and a white mashed potato ‘face’. If you don’t know what I mean, check out the image on my Instagram account dietitian_mom!

(Source: Mooth B. Spaghetti Squash with Corn and Roasted Garlic. Writes4food.com. http://writes4food.com/2012/09/24/spaghetti-squash-with-corn-and-toasted-garlic/. September 24, 2012. Accessed November 15, 2017.)

 

Kitchen Spotlight: Tips on Cooking Spaghetti Squash

Based on personal experience, here are some tips for cooking and using spaghetti squash. While you can microwave or bake the spaghetti squash, I’ve found that it is easiest to boil it before removing its strand-like interior. Here is how I would recommend boiling spaghetti squash:

  1. Use a knife to make a few small holes or cut marks through the skin of the spaghetti squash.
  2. Fill a large pot with water and heat the water until boiling. Once boiling, put the squash in to cook (ease it slowly into the water to prevent burns!), turning it occasionally with a wooden spoon. The squash will likely float in the water but that is fine. After about 15-20 minutes (about 20-30 minutes for a large sized spaghetti squash), use a knife to insert into the spaghetti squash. If it goes through easily, then it is cooked through. Take out the spaghetti squash immediately and let it cool in a colander (excess water from within may also drain out).
  3. Don’t worry if the squash skin cracks open slightly. When cooled cut the squash in half and then remove the seeds with a spoon. Then use a fork to scrape out the noodle like strands into a bowl.

That’s it! If you would like to see a variety of ways to cook this delectable vegetable, check out this post I found listing 50 ways to cook spaghetti squash: http://aggieskitchen.com/50-ways-to-cook-spaghetti-squash/. Like other hard shelled squashes, you can bake it, grill it, roast it, stuff it, and even throw it in the slow cooker. Have fun experimenting!

(Source: Aggies Kitchen. 50 Ways to Cook Spaghetti Squash. http://aggieskitchen.com/50-ways-to-cook-spaghetti-squash/. October 8, 2014. Accessed October 16, 2017.)

Sesame-Cashew Snaps

My husband has a love (…ok craving…) for sesame snaps and frequently buys them at grocery stores. It looks deceptively healthy…after all it’s packed with sesame seeds, which are nutritious right? However, a look at the ingredient labels reveals that the snack is basically made up of sugar. For example, of the four ingredients in a Sezme brand sesame snap, three of the ingredients are sugar based. Here is the entire ingredients list: Sesame seeds, glucose syrup, sugar, honey.

I was determined to make a healthier version. But I was disappointed to see that most of the recipes out there on the Internet for homemade sesame snaps or sesame bars use quite a lot of sugar or sweeteners as the main ingredient as well. I really wanted a healthier, lower sugar version. So when I stumbled across this recipe (see source) from bon appetit for Sesame-Peanut Bars Recipe by Molly Mitchell, I was ecstatic!! I tried it out right away, making some modifications and a winner was born! I absolutely love the fact that it only calls for ¼ cup of honey. Try it yourself!

Sesame-Cashew Snaps

Recipe by: Dietitianmom
Makes about 16 snaps

Ingredients

  • 1¼ cups raw or toasted sesame seeds
  • ¾ cup unsweetened shredded coconut
  • ¼ cup unsalted, roasted cashews (chopped).
  • ¼ teaspoon salt
  • ¼ cup honey (or maple syrup or agave nectar)
  • 2 tablespoons sunflower seed butter
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon ground flaxseed meal (optional)
  • 1 teaspoon chia seeds (optional)

Directions

  1. Preheat oven to 350°. Line a 9 x 13 inch glass bakeware pan with parchment paper, with sufficient overhang on all sides.
  2. In a large bowl, mix the wet ingredients (sesame seeds, coconut, chopped cashew nuts, salt and optional ingredients like the flaxseed meal and chia seeds if desired).
  3. In a separate bowl, mix the wet ingredients (honey, sunflower seed butter, and vanilla)
  4. Add the wet ingredients mixture to the dry sesame seed mixture and mix well.
  5. Scrape mixture into prepared baking dish, and then press firmly into an even layer, as thinly as you can!
  6. Bake in the oven until golden brown around the edges (at least 20–25 minutes, depending on how thick the mixture layer is).
  7. Transfer to a wire rack and let cool until firm (this will take at least 30–40 minutes). Lift the entire parchment piece with the baked layer out of the bakeware (if it starts to crumble, let cool longer) and let it cool fully. Then cut into rectangular snaps.

This is a very easy and versatile recipe, and quick to throw together when the snack craving hits. Use whatever you have in the kitchen, be it toasted or raw sesame seeds, sweetened or unsweetened coconut flakes or coconut shreds. I’m sure it will work fine with other nuts too such as chopped pecans, hazelnuts or walnuts! Feel free to experiment! You can also make these bars a few days ahead of time and store them in an airtight jar or container. However, if you don’t intend to eat all of this right away, the best method I’ve found to maintain the crispiness of the sesame-cashew snaps is to freeze them in an airtight container. Then take some snaps out to thaw for about 10 minutes before consuming.

The problem? Now I’m addicted!

(Source: Sesame-Peanut Bars. Bon Appétit. http://www.bonappetit.com.

http://www.bonappetit.com/recipe/sesame-peanut-bars. Published September 2015. Accessed June 20, 2017.)

 

Coconut Corn Mini-Breads (Dairy & Egg-Free!)

I knew there was a reason I bought this recipe book. Many years ago, I decided to buy a book titled ‘Quick Breads’ by Howard Early and Glenda Morris. I am a novice bread baker, so the idea of being able to make breads rapidly without much dough kneading or rising time was very appealing. However, I never made more than 2-3 recipes from this book over the past decade. This past weekend, we had company over and I decided to have another look at this dusty book on the shelves, to find something to complement the vegan lasagna I had made (we had forgotten to get dinner rolls at the store). To my surprise I found an easy recipe called Coconut Corn Bread using ingredients I already had at home, so I decided to modify the ingredients and give it a try. It was an intriguing combination: coconut and corn? I had made cornbread before but had never mixed both ingredients together before. The result? Our family and guests enjoyed it so much I wanted to share this simple modified dairy-free and egg-free recipe with you!

Ingredients

Dry Ingredients:

  • 1 cup unbleached flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt

Wet Ingredients:

  • 1 cup coconut milk (I used the fortified Silk brand original flavor coconut milk)
  • 1/3 cup of oil
  • 1 flax egg (see directions below)
  • 1/3 cup shredded sweetened coconut
  • 1/2 tablespoon of honey (or maple syrup or agave nectar for those who do not want to use honey)

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9 inch cake or loaf pan (I used silicon muffin cups instead).
  2. Make the flax egg: Mix 1 tablespoon of flaxmeal combined with 3 tablespoons of water together with a whisk or fork, then let sit for 10-15 minutes. Before using, use the whisk and give it a good mix for 2-3 minutes.
  3. Mix the dry ingredients together.
  4. Mix wet ingredients together.
  5. Gently combine the wet ingredients into the dry ingredients.
  6. Bake for 25 to 30 minutes (or when toothpick inserted comes out clean). Optional: at about 5-10 minutes before the baking time was up, I sprinkled some shredded coconut flakes on the tops of the cornbread muffins for an extra flair!
  7. Serve warm or let cool for 5-10 minutes then remove from pan.

You may adjust the ‘sweetness’ factor depending on your preference, by adding more or less honey or maple syrup. Serve warm to complement a meal, or add a little bit of vegan butter, jam or a drizzle of honey or maple syrup on top. This is such a simple recipe that you can also enlist your little helper at home to help out with measuring and mixing the ingredients together!