Archives for posts with tag: nuts

You may be able to find crackers similar to these at your local gourmet grocery store (for about $7/box). However, I discovered not too long ago that they are very easy to make at home. This is just a basic recipe, so feel free to be creative with your choice of nuts, seeds and fruit (the crackers pictured are made with figs and pumpkin seeds).

Ingredients:

2 cups whole wheat flour

1/4 cup brown sugar

1 tsp salt

2 tsp baking soda

2 tbsp flax seeds

2 tbsp sesame seeds

3/4 cup seeds and/or nuts (I used pumpkin and sunflower seeds)

3/4  cup dried fruit (I used chopped figs and cranberries)

2 cups of milk (or milk alternative such as almond milk)

1/4 cup molasses

Directions:

Mix the dry ingredients together in a medium-sized bowl. In a separate container, stir together the milk and molasses. Pour the wet ingredients into the dry  and stir just until moistened. Turn the batter into a greased loaf pan (or two very small loaf pans). Bake at 350°F for about 45 minutes, or until a toothpick inserted into the center comes out clean. Remove from the pans and let cool to room temperature on a cooling rack. Wrap the loaf in plastic wrap, or place in a sealed container and refrigerate overnight (you can skip this step, but it will make slicing the crackers much more difficult).

The next day, preheat the oven to 250ºF and slice the loaf thinly (ideally about 3-4 mm) using a sharp knife. Lay the slices on a cookie sheet and bake until crisp (about 30-40 minutes). Cool and store in a sealed container up to 3 weeks. Makes about 100 crackers, depending on the size of your loaf pan and how thinly you slice them.

Nutrition (per 4 crackers, if 100 are made):

  • Calories: 100
  • Carbs: 15.4 g
  • Protein: 3.4 g
  • Fat: 3.2 g
  • Fibre: 1.8 g
  • Magnesium: 49 mg (12% DV)
  • Iron: 1 mg (7% DV)

This is a recipe that I created for the BC Association of Farmer’s Market website. It is a great way to make use of fresh raspberries while they are in season.

Raspberry vinaigrette: (other berries can be substituted)

  • 1/2 cup fresh raspberries
  • 1/2 cup olive oil
  • 3 tablespoons raspberry vinegar or white wine vinegar
  • 1 shallot chopped
  • 1 teaspoon honey, maple syrup, or sugar
  • Salt and pepper

Blend the raspberries, vinegar, shallot and honey in a blender or food processor. Slowly blend in the oil to make a dressing of a smooth consistency. Add salt and pepper to taste. Makes about 1 cup of dressing.

The Vegetables, Cheese, and Nuts:

  • greens of choice, washed and chopped into bite-sized pieces
  • sliced cucumbers
  • sliced sweet peppers
  • chopped nuts (pecans, cashews, almonds, or hazelnuts)
  • feta cheese, crumbled (soft, un-ripened goat’s cheese also works well)
  • fresh basil

The Chicken:

Chicken cooked in any way works well here. You can grill chicken breasts on the barbeque, bake them in the oven, or fry them with a bit of olive oil. The chicken can be added to the salad warm or cold (cooked chicken can be stored in the fridge 3-4 days, covered).

To bake: Rub boneless, skinless chicken breasts with a bit of olive oil and sprinkle with salt and pepper. Bake at 350°F until cooked (the center will no longer be clear. This will take about 25 minutes depending on the size of the breast). Slice into bite-sized pieces.

The Final Salad:

Toss the greens with a desired amount of raspberry vinaigrette. Add sliced veggies. Top with chicken, sliced veggies, fresh raspberries, feta or goat’s cheese, chopped nuts and chopped fresh basil.

I discovered this recipe years ago and it is unlike any granola I have tasted. It has a mild sweetness and the citrus flavour pairs nicely with yogurt. Make the recipe your own by adding your favourite seeds, nuts and dried fruit.

Ingredients:

4 cups rolled oats

1 cup chopped nuts

1/2 cup sunflower or pumpkin seeds

1 tsp cinnamon

1/2 cup brown sugar

1/3 cup honey

juice and rind of one orange

juice and rind of one lemon

1/2 cup chopped dried fruit

Directions:

Preheat the oven to 300°F (150°C). In a large bowl mix the oats, nuts, seeds and cinnamon. In a small saucepan over medium heat, melt the honey with the brown sugar. When melted, stir in the juice and rind. Pour over the oat mixture and stir to coat. Transfer the mixture to a lightly greased large roasting pan and bake for 30 minutes, stirring every 10 minutes. Allow to cool completely and store in an airtight container. Makes 6 cups.

Nutrition (per 1/4 cup serving):

  • Calories: 136
  • Carbs: 20 g
  • Protein: 3.7 g
  • Fat: 5.4 g
  • Fibre: 2.6 g