Need some new ideas of what to have for breakfast, lunch and dinner? We’ve got you covered !
Breakfast
Barley Oat Pancakes
Ingredients:
1 cup barley flour
1/2 cup quinoa flour
1 cup old-fashioned rolled oats
1 tablespoon baking powder
2 cups oat, almond, or nonfat soy milk
1 teaspoon vanilla extract
Directions:
Mix dry ingredients in a bowl
Add liquid ingredients slowly until blended into a batter (add a little water and stir batter as you’re cooking, since the batter tends to thicken with time)
Spoon batter onto a nonstick pan on medium high heat
Cook first side until bubbles “pop” in the middle and turn with spatula
Cook second side for a minute or two
Serve with fruit, applesauce, maple syrup, or cinnamon
Lunch:
Black Bean Salad with Balsamic/Lime Dressing
Serves 4
Ingredients:
1 can black beans, drained and rinsed
1 large tomato, chopped
2 ears of corn cut off the cob (1/2 pkg frozen corn)
1 red pepper, chopped
2 ribs celery, chopped
1/2 bunch cilantro or more, chopped
1 tsp lime zest
1 lime, juiced
2-3 T balsamic vinegar
Directions:
Assemble all ingredients through lime zest in a bowl. Squeeze lime and balsamic vinegar on top and mix well. More of any of the ingredients is fine. Use the whole bag of frozen corn or 2 or 3 tomatoes or other vegetables you have on hand.
Dinner:
Sloppy Lentil Joes
A Mary McDougall recipe slightly adapted.
Ingredients:
3 1/3 cups water
1 onion, chopped
1 green bell pepper, chopped
1 tablespoon chili powder
1 ½ cups dried brown lentils
1 15 ounce can crushed tomatoes
2 tablespoons low sodium tamari or Bragg’s Liquid Aminos (you can eliminate this if you want to reduce the sodium even more)
2 tablespoons prepared mustard
2 tablespoons brown sugar
1 teaspoon rice vinegar
1 teaspoon vegetarian Worcestershire sauce
freshly ground black pepper
Directions:
Place 1/3 cup of the water in a large pot. Add the onions and bell pepper and cook, stirring occasionally until onions soften slightly, about 5 minutes. Add the chili powder and mix in well. Add the remaining water, the lentils, tomatoes, and the rest of the seasonings. Mix well, bring to a boil, reduce heat, cover and cook over low heat for 55 minutes, stirring occasionally. Serve on whole wheat buns.
Enjoy!
