My goal these days is simple: I want to inspire folks to get back in their kitchen. I was delighted to share my goal (and enthusiasm) on York Region’s new show: In The Daytime Kitchen with Jacqueline Betterton. My segment was geared toward busy families on-the-go. All four of my recipes use pantry staple ingredients, are quick (most require ‘no cooking’), healthy and better yet, taste great. Enjoy!
As a busy mom, avid runner and business owner, I often make a batch of this muesli days in advance. It makes for a quick, satisfying and budget friendly (costs less than $1 per serving!) breakfast the whole family can enjoy. My boys love this muesli sprinkled with a few chocolate chips. Click here to watch segment.
1 cup (250 mL) large flake oats (quick oats will also work)
2 tbsp (30 mL) each; ground flax seeds, chia seeds and hemp seeds
½ cup (125 mL) dried cranberries
1 cup (250 mL) plain Greek style yogurt
¾ cup (175 mL) orange juice
2 tbsp (30 mL) Canadian maple syrup *or to taste
2 tsp (10 mL) pure vanilla extract (*or half of a vanilla bean, scraped)
1 tsp (5 mL) finely grated orange zest
½ tsp (2 mL) ground cinnamon
¼ tsp (1 mL) ground ginger
1 apple and 1 pear; well washed, cored and finely diced *leave skin on
¼ cup (60 mL) EACH green pumpkin seeds and roughly chopped walnuts *optional
Place all ingredients (except for pumpkin seeds and walnuts) in a large mixing bowl and stir to combine. Refrigerate for 4 hours or overnight. *Garnish each portion evenly with pumpkin seeds and walnuts. Yields 4 cups (1 L). Makes 8, ½ cup (125 mL) servings.
Kale, Lemon & White Bean Dip (Hummus)
This recipe makes a healthy and tasty mid-afternoon snack when served with pita wedges and veggie sticks. For a spicier “dip”, add 1 tsp (5 mL) finely chopped chipotle peppers. Click here to watch the segment.
1 can (540 mL/ 19 oz) white kidney beans, drained and rinsed *or chickpeas
2 cups (500 mL) packed baby kale leaves OR finely chopped kale (stem removed)
2 tsp (10 mL) finely grated lemon zest
1 tsp (5 mL) minced fresh garlic *or to taste
½ tsp (2 mL) cracked fresh pepper
¼ tsp (1 mL) salt
2 tbsp. (30 mL) fresh lemon juice
1/4 cup (60 mL) olive oil
2 tbsp (30 mL) water
Whole wheat pita wedges and Crudités (veggie sticks)
Place beans and kale in a food processor fitted with a metal blade. Pulse until very well combined, scraping down sides of bowl when needed. Add lemon zest, garlic, pepper and salt. With motor running, drizzle in lemon juice, oil and water. Pulse until very well combined. Place in an air tight container for up to 3 days. To serve: Place dip in small snack size containers and enjoy with crackers and veggie sticks.
Other uses for this tasty dip:
*Instead of meat, slather a layer of dip on your bread and load up with veggies for a delicious vegan sandwich.
*Use as a “sauce” for grilled beef, chicken or salmon.
Peanut Power Balls
Craving a sweet treat? Or need a post run/3 p.m. quick fix? These power balls will satisfy your sweet tooth and fuel your body at the same time. I often add dark chocolate chips – for an extra dose of yum. These make a fun and tasty snack to pack up for road trips too – steer clear of the drive-thru on your family outings, and munch on peanut power balls instead. Click here for the recipe.
Loaded Veggie Sandwich
A cottage loaf is commonly used to make “party spinach dip”. This loaded sandwich is a perfect way to use up any leftover vegetables you may have in your crisper. This sandwich takes about 5 minutes to prepare, and because there is no “cooking” this recipe is perfect for children to prepare on their own. Assemble in advance for a healthy grab and go lunch, afternoon snack or supper the whole family can enjoy.
1 large (500 g) pumpernickel or sour dough cottage loaf
1/4 cup (60 mL) mayonnaise *or plain Greek style yogurt
2 tbsp (30 mL) grainy Dijon mustard
2 cups (500 mL) lightly packed baby spinach leaves
½ lb (250 g) thinly sliced deli style chicken breast *or roast beef, ham or turkey
1 cup (250 mL) grated Armstrong cheddar cheese
½ cup (125 mL) EACH; thinly sliced cucumber, thinly sliced red pepper and grated carrot
Cut a round cap off the top of the cottage loaf. Reserve top. Hollow out the inside and top of the loaf to make a bread bowl, leaving about ¾ -inch of bread inside the crust. Combine mayonnaise and mustard. Spread mixture all over inside of bread bowl and inside the cap. Place spinach leaves at the bottom of bread bowl and layer with meat, cheese, cucumber, red pepper and grated carrot. Place cap back on sandwich and wrap tightly with plastic wrap. Refrigerate for at least 2 hours or overnight. To serve, remove plastic wrap and cut into 8 wedges.
Charmaine is a chef and recipe developer. She is a regular guest on Rogers Daytime York Region, and food writer for Running Room Magazine sharing her love and enthusiasm for all things food and cooking.
Charmaine is a proud ambassador of Niagara Falls Women’s Half Marathon a celebration of Women & Fitness, come join in the FUN June 6th, 2016. Hope to see many of you at the start line in 2016! Click here to register.
Pick up the Sept/Oct issue of STRONG Fitness Magazine for my: Healthy Take-Out Recipes.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.
For more tasty recipes visit www.charmainebroughton.com
Follow Charmaine on Twitter @runnercharb