Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola
This is a refreshing kale salad highlighted by juicy red grapefruit. Thinly sliced kale and a slightly spicy dressing of garlic, grapefruit juice, paprika, and crushed red pepper flakes give this spring salad a zingy flavour. The whole thing gets topped with a crunchy buckwheat and pumpkin seed granola for an interesting texture.
Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola
2ruby red grapefruitcut in sections, and ⅓ cup juice reserved
1small garlic clovepeeled and crushed
¼teaspoonhot smoked paprika
¼teaspoondried red pepper flakes
1teaspoonhoney
⅔cupsliced green onion (white and green part)
1.7ouncesradish microgreens (about 1 cup)
Method
Preheat oven to 350 F°. Line baking sheet with parchment paper.
In small bowl, combine, buckwheat, pumpkin seeds, 1 tablespoon olive oil, 1 tablespoon honey, 1/4 teaspoon hot smoked paprika, and pinch of salt. Spread mixture out on parchment paper in even layer and bake in preheated oven for 10 minutes, stirring at 4- and 8-minute marks. Remove from oven and allow to cool without stirring.
In Mason jar or small bowl, measure out 3 tablespoons olive oil. Remove 1 teaspoon and add to large bowl with kale. With clean hands, massage kale for a few minutes, working oil into kale. Set aside.
Add reserved 1/3 cup grapefruit juice to Mason jar with 1/4 teaspoon red chili flakes, 1/4 teaspoon hot smoked paprika, crushed garlic, and 1 teaspoon honey. With your hands, break up half of granola mixture and add to kale with radish microgreens, green onion, and 3 tablespoons of dressing. Toss to combine.
Arrange salad in serving bowl or platter and place grapefruit pieces overtop. Break remaining granola into bite-size chunks and add to top of salad.
“Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.
Anytime Egg and Bean Casserole
For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table.Protein power: Yes, food inflation has also hit the egg carton, but eggs are still good-value protein. Beans are an ultra-nutritious plant-based protein that fits into all budgets.
1large red, orange, or yellow bell pepperseeded and diced
3plum (Roma) tomatoesseeded and diced
1teaspoondried oregano
½teaspoonsaltdivided
4cupsbaby spinach
2cupscanned or cooked black beans
10large eggs
⅔cuphalf-and-half cream, or milk
1cupshredded cheddar cheeseplus more for topping
¼teaspoonblack pepper
Method
Grease 9 x 13 inch baking dish or line with parchment paper. Place bread cubes in bottom of dish.
In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
Preheat oven to 375°F.
Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.
Notes
Each serving contains: 391 calories; 25 g protein; 20 g total fat (9 g sat. fat); 29 g total carbohydrates (5 g sugars, 8 g fiber); 547 mg sodium
Whipped Cottage Cheese Breakfast Bowls with Peanut Granola
Whipped cottage cheese is a light, fluffy, smooth version of the curd-studded dairy and a delicious base for crunchy granola.Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.
3tablespoonsmelted coconut oil or mild-flavored oil such as grapeseed
2tablespoonsmaple syrup, date syrup, or brown rice syrup
3teaspoonsvanilladivided
½cupraisins
2cupscottage cheese
1teaspoonorange zest
Method
Preheat oven to 250°F.
In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp cinnamon, ginger, and salt.
In small bowl, whisk together oil, syrup, and 1 tsp vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.
To food processor, add cottage cheese, orange zest, 2 tsp vanilla and 1/2 tsp cinnamon; pulse a few times, then process until smooth.
Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.
Notes
Each serving contains: 531 calories; 24 g protein; 31 g total fat (17 g sat. fat); 44 g total carbohydrates (26 g sugars, 5 g fiber); 615 mg sodium
Lemony Fishcakes with Red Sauce
If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce.Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost.
In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.
In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.
To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.
Serve fishcakes topped with red pepper sauce.
Notes
Each serving contains: 339 calories; 22 g protein; 14 g total fat (2 g sat. fat); 31 g total carbohydrates (2 g sugars, 4 g fiber); 664 mg sodium
Manitoba Harvest’s mission to transform consumer health starts simply and sustainably: with hemp. Since 1998, they’ve grown their portfolio of hemp products with a dedication to quality, sustainability, and consumer wellness that has positioned the company as the global leader in hemp foods.
They’re Hemp’s Biggest Fan
Their passion for hemp foods is rooted in their founder Mike Fata’s personal transformation. He used to weigh over 300 pounds and was sick and tired of being sick and tired. When he decided it was time for a change, he overhauled his diet, focusing on protein, healthy fats, and fiber – all nutrients found in hemp foods!
Since hemp foods played such an essential role in Mike’s health transformation, he wanted everyone to be able to try them.
Shop Hemp
We’ve have them in all shapes, sizes, and flavors: Hemp Yeah! granola, Hemp Yeah! milk*, Hemp Yeah! snack bars, hemp hearts, Hemp Yeah! protein, hemp seed oil and capsules!
*not pictured
There are so many ways to add their products in your everyday meals! We’ve added their Organic Hemp Hearts in our October Smoothie of the Month – Caramel Craze! It’s everything we would imagine fall to be with bananas, dry oats, local apple butter, almonds, seasonal spices, apple juice, almondmilk, & a vegan caramel drizzle!
Check out a few of these creative recipes that you can use Manitoba Harvest’s Hemp Hearts at home!
-1 tablespoon sesame oil (or use olive, canola oil)
-1 tablespoon soy sauce (or tamari for a gluten free option)
-2 tablespoons almond flour
-3 tablespoons hemp hearts
Method
1. Drain water from tofu and gently squeeze as much water as possible using your palms.
2. Place tofu on a plate and place another plate over it. Then place a heavy object (i.e. a book, canned goods, or a skillet) to help squeeze additional water for 30 minutes or so. Drain water in between that accumulates on plate.
3. Cut tofu into cubes and use a paper towel to absorb additional moisture and pat dry. You may have to repeat process a couple of times.
4. Preheat oven to 400° F.
5. Line a baking sheet with parchment paper or silicon mat.
6. In a medium bowl, combine tofu with sesame oil, soy sauce, and combine well.
7. Mix in almond flour and hemp seeds until tofu is evenly coated.
8. Arrange tofu in an even layer on a baking sheet.
9. Bake for 30-35 minutes. Toss it half way and continue baking until it looks golden brown.
10. Enjoy by itself or mix with your favorite salad!
1. Bring water to a boil over high heat. Add the tea bags, cover and steep for 10 minutes.
2. In a high power blender, combine the cinnamon, ginger, vanilla, honey, hemp seeds, cashews, and steeped tea. Blen on medium for 2 minutes, then blend on high for about 1 minute – or until the drink is smooth and frothy. Pour into a mug. If desired, top with a sprinkle of cinnamon and hemp seeds. Enjoy!
1. Blend walnuts for a minute or so until they’re broken down.
2. Add the rest of the ingredients and blend until a dough forms.
3. Roll into approximately 16 balls and let them set in the freezer for a couple hours. These can be stored in the fridge for at least a week or in the freezer for up to 3 months.
4. Enjoy!
NOTE: You can roll them in a mixture of coconut sugar and cinnamon for an extra treat, or you can roll them in hemp seeds, chia seeds, coconut or cacao powder for an extra treat!
We can #TrustInSomethingGood with all of MadeGood’s products! MadeGood snacks are baked with good intentions with organic ingredients, whole grains, and veggies.
Their snacks check all of the boxes:
– Have 6 hidden veggies in every snack
– Free from the most common allergens
– Certified organic, vegan, and gluten free
– Non-GMO Project certified
– Safe for schools
– Super delicious
No wonder why their snacks are loved by kids and grown-ups!
Stock up on MadeGood Crispy Squares and Granola Minis before their 2 for $7 sale ends on September 30th, 2020!
Check out these simple recipes you can make at home with MadeGood snacks!
All ingredients can be found in all Basil Bandwagon Natural Market locations.
Morning Breakfast Parfait
Whether you or your kids are going to school virtually or in person, this recipe is the perfect start to your day! The best part – it can be customized to fit everyone’s needs and likings.
Watching your serving sizes? Pro tip – stock up on your favorite yogurt or yogurt alternative cups and use one per parfait. Now you can mix and match all of your favorite flavors!
Ingredients for 1 Serving
-1 MadeGood Granola Minis packet
-Your favorite fresh fruit
-1 cup of your favorite yogurt
Method
1. Alternate layers of fruit and granola with yogurt until your glass is full. Serve parfaits immediately.
2. Enjoy!
Granola Stuffed Baked Apples
Looking for a warm and cozy fall dessert? We found the perfect one – Granola Stuffed Baked Apples!
We all wanted Mother’s Day to be different this year, but we didn’t think it would be this different- thanks to COVID-19.
Thankfully, Basil Bandwagon and Made Good helped me keep my family’s traditions alive and well. Growing up, my mom would always make rice cereal treats. Creating them with different cereals, fun colors and shapes; you name it and she did it.
Well a couple of months ago, I moved into my own home. It was a difficult adjustment to not annoy her with videos or pictures to show her from social media, hug her every chance I could get, or ask her “what’s for dinner?” Because let’s be honest, when you try to make food living on your own, it never tastes as good as if your parents made it. So to save myself the time (and my mom from tasting poorly made food), I was able to grab a box of Vanilla Crispy Squares from Made Good.
My mom isn’t a huge fan of sugary foods or anything that tastes like butter, and with having a compromised immune system, I knew that having the individually wrapped squares inside was perfect for her (plus, I can hear about when my dad will eat one and blame my younger sister for leaving the wrapper around. As an older sibling, you have to take every chance to torture your younger siblings, especially when you’re not living at home).
So not only was I able to give my mom something that I knew she’d enjoy, but we were able to keep our tradition going during these tough times (all while staying 6 feet apart). Added bonus- the selfie photo shoot with her because we never take pictures together since we both hate it. Thanks Mom!
Check out some of Made Good products on sale this month!
Feel up to the challenge to make your own cereal squares?
Check out this recipe featuring Made Good granola:
Ingredients:
2 Tablespoons + 2 teaspoons butter
2-2/3 cups mini marshmallows
3-1/3 cups granola
Method:
1. Melt butter in large sauce pan over low heat. Add marshmallows and stir until melted and well-blended. Cook 2 minutes longer, stirring constantly. Remove from heat.
2. Add granola. Stir until well coated.
3. Using buttered spatula or waxed paper, press mixture evenly and firmly into 13×9 inch pan. Cut into 2×2 inch squares or in different shapes when cool. Enjoy!
Here are some more delicious recipes featuring Made Good products*:
Banana Chia Oats Pudding
Ingredients:
2/3 cup old-fashioned oats
1-1/3 cups unsweetened almond milk
1 tablespoon chia seeds
pure vanilla extract
1 large banana, mashed
2 tablespoons unsweetened creamy no-nut butter
Method:
1. In a jar combine old-fashioned oats, unsweetened almond milk, chia seeds, splash of pure vanilla extract, mashed banana, and unsweetened creamy no nut butter. 2. Stir well. Refrigerate overnight. 3. In the morning split into 2 bowls. Top with sliced banana, and Made Good granola (any flavor). Enjoy!
Tropical Smoothie Bowl
Ingredients:
3/4 cup pineapple juice
1 cup frozen mango
1 cup blackberries
1 banana
1/4 cup shredded coconut (if you’re not allergic)
Method:
1. Combine pineapple juice, frozen mango, blackberries, banana & shredded coconut in a blender.
2. Add into bowl. Top with granola, more coconut & fresh fruit. Enjoy!
“Hey there, teddy bear!”
My parents also thought it would be fun to join in on the ‘bear hunt’ for the neighborhood kids! Make sure you check out your neighbor’s windows and see if you can find some.
If you have no idea what I mean about ‘bear hunt,’ check out this article from the NY Times:
Christine Waltermyer is a local Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to get your FREE copy of her cookbook, “7 Days of Deliciousness.”
Avocado Sourdough Toast
An Easy, Healthy Breakfast or Snack!
Serves 2-3
Ingredients
1 teaspoon lemon juice (about the juice of ½ lemon)
1 avocado, pitted
Sea salt
3 slices sourdough bread (Try Apple Ridge Farm’s LOCAL bread!)
Optional: black pepper or cayenne
Toppings: Sliced red radish (can be pickled), microgreens (like sunflower sprouts), toasted sunflower seeds, lemon zest, olive oil & flaked sea salt
Method
1. Remove the zest from your lemon. Then juice the lemon, removing the seeds.
2. Cut the avocado in half, remove the pit and scoop out the avocado in a bowl. Using a fork or potato masher, mash the avocado. Add a few pinches of sea salt and the lemon juice, then mash it again. Optional: You can add black pepper or cayenne.
3. Toast or grill the bread. Spread with avocado spread. Top with your choice of toppings like pickled radish, micro-greens of your choice. Drizzle lightly with olive oil and sprinkle with a pinch of the flaked sea salt.
4. Enjoy!
Pantry Granola
Kid-Friendly & No Refined Sugar!
Makes about 6 cups
Ingredients
1/2 teaspoon cinnamon
1/2 cup barley flour (or other flour of your choice)
1/2 cup brown rice syrup (or ¼ cup brown rice syrup + ¼ cup maple syrup)
⅓ cup avocado oil (or coconut oil)
1 teaspoon pure vanilla extract
1/2 cup chopped walnuts
4 cups rolled oats
⅓ cup currants or any other dried fruit of your choice
Method
1. Preheat the oven to 350 degrees F.
2. In a large mixing bowl, combine all of the ingredients except the currants. Mix well.
3. Prepare a baking sheet with parchment paper. Spread the granola mixture in an even layer on the prepared baking sheet. Bake for 10 minutes. Stir the granola. Bake for 10 more minutes.
4. Once the granola is done baking, remove from the oven. Let the granola cool before breaking it up. Stir the currants into granola. Store granola in a glass mason jar for up to a week or two.
5. Enjoy this granola with your favorite yogurt or milk.
Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!
