From the Library ~ Recipes

Springwell’s Omega Fibre Muffins

1. In a large bowl, combine dry ingredients and set aside.
2. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil and eggs and blend well.
3. Fold orange mixture into dry ingredients.
4. Stir in raisins/white chocolate chips.
5. Spray muffin tins with a light coating of canola spray (or use muffin papers) and fill tins almost to the top.
6. Bake in 375 degree F oven for 18 to 20 minutes.
7. Cool I the muffin tin for 5 minutes before removing.

Yield: 18 muffins. Each muffin has about 6 grams of fibre and 11 grams of good quality fat.

Enjoy!

Springwell's Smoothies: The Basic

Put into blender the following:

• 1 block soft tofu
• 1 banana
• 3 Tbsp flax seed oil
• 1 cup frozen fruit
• 1 cup fresh or canned fruit

Fill blender to the top with milk, fortified soymilk and /or juice.
Blender thoroughly. Sweeten with maple syrup or honey if necessary.

Options:

Omit flaxseed oil and add 3 tbsp. pumpkin seeds or walnut seeds instead.

Pour left over smoothie into plastic popsicle container and make healthy snacks for the kids.

Springwell's Berry Smoothie

• 2 cups live culture yogurt
• 2 cups fresh berries
• 1 banana
• 1 cup fortified soymilk
• 3 tbsp. flaxseed oil

Place ingredients in a blender, blend thoroughly and serve with a sprig of fresh mint.

Springwell's Frozen Fruit Smoothie

• 1 block soft tofu
• 1 can fruit (peaches, pears, or applesauce)
• 1 banana
• 1 cup frozen fruit
• 3 Tbsp. flax seed oil
• ½ tsp. buffered vitamin C granules
• Fill blender with milk and/or juice. Blend and serve.

Colleen's High Fiber Supper Salad

• 1 can (19 oz.) black beans, drained and rinsed
• 1 sweet red pepper, chopped
• 2 cups frozen corn kernels, cooked
• 1/2 cup chopped celery
• 1/4 cup chopped green onion
• 2 tbsp. fresh coriander (cilantro), basil, or parsley

Dressing:

• 3 tbsp. cider vinegar
• 1 1/2 tsp. Dijon mustard
• 1/4 tsp. each granulated sugar, salt and pepper
• 1 tbsp. each water and olive oil

1. In bowl, combine beans, red pepper, corn, celery, onions and coriander.
2. Dressing: In small bowl, whisk together vinegar, mustard, sugar, salt and pepper, whisk in water and oil. Pour over salad and stir to mix. Makes 8 servings.

Nutrition Tip: Black beans are very high in fibre and folate, and contain some calcium.

Note: For a more substantial dish, add diced feta cheese. This salad is great with a roll for a quick meal. Eat as a salad one night and then toss the rest in some cooked pasta or whole grains for a completely different meal the next.

Springwell's Breakfast Cookies

1. In a large bowl, combine all the ingredients until they are well blended.
2. Preheat oven to 350°F.
3. Drop rounded teaspoonfuls of the dough approximately two inches apart onto ungreased cookie sheets.
4. Place the cookie sheets in the hot oven, and bake cookies for 10 minutes or until
   the cookies are golden.

Vegan Options: Use a milk free margarine; use 4 tbsp. apple juice instead of the eggs; use raisins instead of chocolate chips.

Enjoy!

Carolena’s Pasta and Potatoes with a handful of herbs

2 cups finely chopped herbs:

• 6 long marjoram branches
• 12 thyme branches
• 12 large parsley
• 8 sorrel leaves
• 3 lovage leaves
• 4 summer savory branches or  just any combination of herbs easily available to you, such as basil, rosemary, thyme, or oregano.
• 2 small shallots finely diced
• 2  T extra virgin olive oil
• 2  T butter
• 3 – 4 cloves raw garlic finely chopped
• parmesan cheese
• salt
• freshly ground pepper
• 6 ounces of linguine
• 3 medium potatoes cut into bite size cubes

makes 4 servings

options: Add chopped fresh tomatoes

Kids' Korner: How to modify this recipe for your kids.

Something Special: How to enhance this recipe for your guests.

This simple recipe needs little to make it special for company. Use the freshest of ingredients and add a whole grain bread. If you like, serve it as a side dish to accompany simply cooked chicken or fish or seafood.