Whole Grain Breads

French Toast with Blueberry Sauce

Blueberry Sauce
2 cups (500 mL) fresh or frozen blueberries
½ cup (125 mL) honey
2 tbsp (30 mL) fresh lemon juice
Zest of half one fresh lemon

1. Place blueberries, honey and lemon juice into a medium saucepan. Gently mash half of the blueberries.
2. Heat over medium heat till the mixture starts to boil.
3. Reduce heat and gently boil for 10 minutes.
4. Stir in lemon zest. Pour into a heat proof jar, cover and store in the fridge or use right away. Can be stored for up to 3 days in the fridge.

Makes approx. 1 cup (250 mL) to serve 4 – ¼ cup (60 mL) servings

French Toast

8 slices Country Harvest Stone Milled 100% Whole Wheat bread
4 omega-3 eggs
½ cup (125 mL) skim milk
1 tbsp (15 mL) ground cinnamon

4 tbsp (60 mL) chopped walnuts

1. In a shallow dish beat together the eggs, skim milk and cinnamon.
2. Heat a large non stick frying pan over medium heat.
3. Turn on the oven to 200F (95C).
4. Soak the bread in the egg mixture, one slice at a time. Lightly spray the pan with canola oil. Cook each slice of bread over medium heat till done on both sides. Keep the done ones in the oven till all the slices are cooked.
5. To assemble one serving: Place one slice of French toast on a plate, top with 2 tbsp. (30 mL) of the blueberry sauce. Place a second slice of French toast on top and top with 2 tbsp. (30 mL) of blueberry sauce. Sprinkle with 1 tbsp (15 mL) chopped walnuts.
6. Continue assembling the other three servings. Serve.


Nutrient breakdown per serving:
539 Calories, 17.8 g Protein, 14 g Total Fat, 1.9 g Saturated Fat, 0 Trans Fat,
501 mg Sodium, 88 g Carbs, 8.5 g Fibre

Mediterranean Hummus

2 cups (500 mL) cooked chickpeas or one-540 mL (19 fl oz) can of chickpeas, drained and rinsed well
2 shallots, peeled and quartered
1 clove garlic, peeled (add an extra clove if you love garlic)
Zest and juice of 1 lemon, approx. 4 tbsp (60 mL) fresh lemon juice
¼ cup (60 mL) tahini – see note
4 green olives with pimento
3 tbsp (45 mL) loosely packed fresh rosemary, stems removed
2 tbsp (30 mL) loosely packed fresh oregano leaves, stems removed
1 tsp (10 mL) loosely packed fresh thyme leaves, stems removed
¼ tsp (1 mL) red pepper flakes (optional)

1. Place chickpeas into a large food processor.
2. Add shallots, garlic, juice and zest of lemon, tahini, olives, rosemary, oregano, and thyme. Pulse till well combined scrapping down sides occasionally. Process till smooth. Add red pepper flakes if using and pulse till combined.
3. Store in a resealable container in the fridge for up to 4 days.

Makes – 2 cups (500 mL) or 8 - ¼ cup (60 mL) servings


To make a sandwich:
2 slices Country Harvest 12-Grain bread
¼ cup (60 mL) prepared hummus
½ cup (125 mL) arugula leaves
2 slices tomato

1. Spread the hummus equally onto one side of each slice of Country Harvest 12-Grain bread
2. Place tomato on one side. Top with arugula. Top with second slice. Lightly press down, cut in half and serve.


Nutrient Breakdown for 1 sandwich:
387 Calories, 15 g Protein, 9 g Total Fat, .5 g Saturated Fat, 0 Trans Fat,
569 mg Sodium, 61 g Carbs, 10 g Fibre


What is tahini?
Tahini is sesame seed paste. You can find it in the Ethnic section of your supermarket, or in with the other nut butters, or at any health food store.
Stir well before using and store in your fridge for up to 6 months.

The Ultimate Salmon Sandwich Filling
Recipe from Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn smith PHEc & Liz Pearson RD

Makes - 1 1/3 cups (325 mL)
Serves - 4 - 1/3 cup (75 mL) per serving
Kid Friendly

1 - 7.5 oz. (213 g) can Sockeye salmon
¼ cup (60 mL) diced celery, approx. 1 stalk
¼ cup (60 mL) green pickle relish
3 Tbsp. (45 mL) minced red onion
1 Tbsp. (15 mL) light mayonnaise
Adult Version - add 1/8 - ¼ tsp. (1 mL) Wasabi Paste per every 1/3 cup (75 mL) filling

1. Drain can of salmon well. Transfer to a medium bowl. Gently mash salmon including the skin and bones. Yes, mash it all up, make sure that the bones are well mashed; kids and some adults don’t like crunchy sandwiches.
2. Gently mix in the celery, pickle relish, red onion and mayo. Mix till well combined.
3. If adding the Wasabi, measure out the correct amount and mix it in well.
4. Measure out 1/3 cup (75 mL) per sandwich and start Building Your Sandwich.

Each 1/3 cup (75 mL) serving contains
300 Calories, 7 g Total Fat, 1.5 g Sat Fat, 0 g Trans Fat, 240 mg Sodium, 56 g CHO, 2 g Fibre, 10 g Protein


Build Your Own Sandwich

Bread:
• Your choice of Country Harvest Whole Grain breads

Veggies:
 Sun dried tomatoes
 Slice of tomato
 Spinach
 Diced herbs - basil, cilantro, dill or parsley are great
 Pickles
 Slice of avocado
 Romaine lettuce, shredded

My Favourite Combo:
I add the Wasabi paste to my sandwich filling, then put it in a toasted whole wheat English muffin. I add a skinny slice of avocado, chopped spinach, diced cilantro and a pickle. It’s amazing.


Where the Heck do I buy the Wasabi Paste?
Most grocery stores carry the ever growing popular Wasabi Paste in the Asian section of their stores or in a bunker with the sushi. Once opened store it in the fridge for up to 6 months.

Grilled Turkey Sandwiches

A great way to use up the leftover turkey from Thanksgiving dinner.
adapted from www.walnutinfo.com

8 slices Country Harvest whole grain whole wheat bread, Flax or 12 Grain
2 tbsp. (30 mL) non hydrogenated margarine, or less
8 slices cooked leftover sliced turkey, or lower sodium turkey slices
2 tbsp (30 mL) goat cheese, divided
1 tbsp. (15 mL) California walnuts, chopped
¼ cup (60 mL) cranberry sauce
1. Spread goat cheese evenly between the 8 slices of bread. Turn bread over and spread margarine one the other side of each bread slice.
2. Arrange 2 slices of turkey on one piece of bread that has the goat cheese on it. Sprinkle with walnut pieces.
3. Spread cranberry sauce on top and then gently press the second piece of bread gaot cheese side on top.
4. Grill in pan till golden brown on one side, flip and continuing cooking till golden brown on second side. Serve.