Granola bar recipe – school safe and gluten free

I love granola bars but find them very hard to buy. If they are gluten free, they also tend to be nutrition free and school unfriendly.

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So here is a recipe that is fit for the season. Chewy pumpkin granola bars. As a bonus, maple syrup is the only sweetener in them 🙂

Ingredients

  • 1 3/4 cups gluten free rolled oats
  • 1/4 cup pumpkin seeds
  • 1/4 cup hemp hearts
  • 1/4 cup chocolate chips (this could easily be more oats, raisins, more seeds…whatever works for you)
  • 1/2 cup pumpkin
  • 1/4 cup unsweetened applesauce
  • 1/3 cup maple syrup
  • 1/2 tsp of ground cinnamon2015-10-17 11.39.49
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/2 tsp vanilla extract

Instructions

  • Preheat oven to 350.
  • Mix all the dry ingredients together in a medium mixing bowl.
  • Mix wet into a small mixing bowl another.
  • Combine wet and dry ingredients well so all the oats get coated.
  • Line a 11×8 baking pan with parchment paper (or whatever size you’d like really).  Use enough paper to hang over the sides so that you can pull them out when they are done.
  • Press them down firmly so they are flat.
  • Bake in the oven for about 20-25 minutes.  Let the bars cool completely before cutting.

Use a large sharp knife or pizza cutter to cut them into bars. Wrap in plastic wrap to freeze for easy and fast snacks.

Veggie Soup with Chicken Broth

I’m pretty proud of this soup! It really is a homemade soup. The veggies came from my neighbours freezer but really came from his abundant garden last summer. I used some chicken bone broth I made in a slow cooker overnight after a delicious roast chicken dinner one Sunday night awhile ago.

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Ingredients:

4-6 cups of chicken bone broth

4 cups of frozen veggies – I had grape tomatoes, zucchini and green beans.

Sprinkle of thyme and oregano

Add salt and pepper to taste.

Bring to a boil then simmer 20 minutes.

Enjoy!

Dr. Whitney Young, ND & Dr. Kerri Fullerton, ND

Gluten free lasagna

In the mood for a warm cheesy home-cooked lasagna but are trying not to overindulge. This carb-conscious lasagna has solved the timeless struggle of wanting to eat something delicious but not wanting to blow your daily calorie intake in one sitting!

You’re welcome.

This is not only one of the best lasagnas out there for nutritional value but I can assure you it tastes almost too good to be true. Try this for your next Sunday dinner, dinner party, or just because you’re craving it.

Untitled5Carb-Conscious Zucchini Lasagna (Serves 10)

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  • 2 pounds groud turkey
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 1 (8-ounce) can tomato sauce
  • 1 teaspoon Italian seasoning
  • 2 whole omega-3 eggs
  • 15 ounces low-fat ricotta cheese
  • Pinch of parsley
  • Âľ cup low-fat shredded mozzarella cheese
  • 2-3 whole zucchinis
  • ÂĽ cup grated Parmesan cheese

Preheat oven to 325ËšF. In a skillet, cook the turkey with the garlic and season with salt and pepper. When the turkey is fully cooked, drain excess water and then stir in the tomato sauce and Italian seasoning.

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In a separate dish, beat the eggs with the ricotta; add a little salt and pepper and the parsley. Set aside.

Thinly slice the unpeeled zucchinis lengthwise about 1/8 inch thick.

Grease a 9- x 13- inch baking pan and layer the ingredients in the pan; one-third zucchini, salt and pepper; half the meat sauce, one-third of the zucchini, salt and pepper;

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All the ricotta, half the mozzarella and Parmesan

One-third of the zucchini, salt and pepper, the rest of the meat sauce; the rest of the cheeses

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Bake at 325˚F for 45 to 60 minutes to an hour until bubbly and the zucchini is cooked well. Can be frozen. Enjoy with grilled vegetables or ½ cup of quinoa.

 

Calories 356 | Protein 34 g | Fat 13 g | Carbohydrates 25 g | Fibre 4 g

Options:

– If you are vegetarian opt out ground turkey for 1 bag of Gardein Beefless Ground

– Tastes great with 1 cup of sautĂ©ed onions added to “meat” sauce

 

Recipe from Natasha Turner’s Supercharged Hormone Diet.

 

 

Mini Pumpkin Muffins

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With little ones around, mini-muffin tins are a kitchen must-have.

Here is a recipe for pumpkin donut holes. Thank-you to the ‘baking Beauties’ for coming up with such a yummy way to enjoy pumpkin 🙂

The modifications made for an egg-free and dairy-free version include:

  • using applesauce instead of oilIMG_4204
  • substituting melted coconut oil for melted butter
  • egg replacer in lieu of egg

Happy Baking!

Dr. Whitney Young ND & Dr. Kerri Fullerton ND

Gluten free breaded chicken

Our patients so often wonder what they can make for their family on a busy weekday. Here is a quick and easy way to get chicken in the oven and have it all gobbled up at the table!

You will need:

  • 3 Tbsp gluten free flour (sorghum, millet, oat, starch, whatever you have)
  • 3/4 cup gluten free bread crumbs
  • 1 cup milk of your choice, dairy or non dairy (water works just fine as well and won’t add any flavour)
  • package of chicken drumsticks, about 12 (this works well with pieces of chicken breast as well)
  • 1/2 tsp salt
  • 1/4 tsp pepper

What to do:

  1. Pre-heat the oven to 450
  2. Line a baking sheet with parchment paper
  3. In two medium sized bowls, add the milk to one, add the breadcrumbs, flour, salt and pepper to the other.
  4. Dredge the chicken, piece by piece, first through the milk, then through the bread crumbs and place on the baking sheet.
  5. Place on the centre rack in the oven for 20 minutes. Turn each piece. Cook for another 20 minutes or until no pink remains.
  6. When I do chunks of chicken breast chunks I lower the temp to 375 and check on them after 20 minutes total.

While the chicken is in the oven, make your sides – we tend to steam up broccoli and have rice or barley going in the rice cooker. If you choose rice cooker, start the rice/barley before the chicken or have it set on a timer to be ready when you get home.

Bon apetit!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

Warm Cabbage Salad with Goat Cheese

Here is a wonderful recipe that was discovered years ago and then forgotten about. I’m not sure that this is the exact one I found year ago, but it is delicious all the same. Thank-you portandfin.com

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Salad is such a lovely way to get your veggies in but sometimes we get tired of green leafy salads. This cabbage salad has wonderful flavours with the balsamic vinegar, goat cheese, apple and toasted pecans. It will leave you satisfied for taste and for fullness.

A few changes that I made to the recipe include: I’m not a lover of walnuts so I used pecans; I like the cabbage a little more cooked so I cover it for about 5 minutes to let it steam; I made half of the recommended measurements (since I’m the only one in my family that will eat cabbage).

Here’s what you’ll need (the smaller version – see the post from portandfin.com for the biggie):

  • 1/2 head red cabbage, cored, thinly sliced
  • 1/2 granny smith apple, cored, thinly sliced
  • 1/4 large sweet onion, thinly sliced
  • 1 clove garlic
  • 2 Tbsp balsamic vinegar20150315_162623_resized
  • 1 Tbsp olive oil
  • goat cheese
  • salt and pepper
  • 1/3 cup pecan pieces

What to do:

  1. Chop chop! Core and thinly slice your cabbage, apple, and onion. Cut the ‘rings’ of cabbage onion and apple into thirds so that your pieces aren’t so long.
  2. In a large frying pan, over medium heat, warm the oil. Add the garlic and onions, then add the balsamic and cook until onions are soft.
  3. Add the cabbage. Stir to coat. You can just let it wilt or you can cover it and cook for 5-10 minutes. Either way, cook until desired tenderness.
  4. Stir in the apples, salt and pepper to taste, and pecans.
  5. Then crumble the cheese into the salad. If you toss it, it blends with the balsamic to make a creamy ‘dressing’.

Enjoy!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND