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Combine the following ingredients in a small roasting pan or a baking sheet with high sides.

5 cups rolled oats

2/3 cup wheat germ

1/3 cup sunflower seeds

1/3 cup sesame seeds

1/3 cup flax seeds

1/3 cup almonds

1/3 cup coconut

1/3 cup brown sugar

1/3 cup canola oil

1/3 cup water

1/3 tsp salt

2 tsp vanilla

2 tsp cinnamon

Bake for 1 hour at 325 F, stirring every 15 minutes.

Let cool before placing in container(s).

Makes approx. 2 litres.

Delicious for breakfast with yogurt and fruit.

Recipe and photo by Janet Barclay

Ingredients:

1 T olive oil

2 cloves garlic, minced

2 boneless skinless chicken breasts

6 mushrooms, sliced

2 tsp dried thyme

1.5 cups fat-free low-sodium chicken broth

1/2 package No Yolks noodles

1 cup frozen peas

Directions:

Heat oil over medium heat in large frying pan. Add garlic and cook for a couple of minutes.

Add chicken and brown on both sides.

Add mushrooms and thyme and cook until nicely browned.

Add chicken broth and bring to boil.

Add noodles. Cover and cook 5 minutes.

Add peas and continue cooking 5 minutes.

Servings: 2

Total time: 30 minutes

*All quantities and times are approximate.

Recipe and photo by Janet Barclay

Combine the following ingredients and toss with salad:

2 T lemon juice

2 T wine vinegar

1 T Dijon mustard

2 T olive oil

2 T water

2 T sun-dried tomatoes, chopped

1 large clove garlic, chopped

Ingredients:

6 small potatoes, quartered

3 cloves garlic, peeled

1 T low-fat low-sodium chicken broth

2 T fat free yogurt

Directions:

Boil potatoes and garlic for 20-25 minutes. Drain.

Mash with remaining ingredients.

Servings: 4

Add a small pat of butter at the table, if desired.

Recipe by Janet Barclay

Ingredients:

1 lb. ground turkey

1/2 cup rolled oats

1 tsp poultry seasoning

1 small onion, chopped fine

2 tbsp red pepper, chopped fine

Directions:

Combine all ingredients and place in small loaf pan.

Bake 1 hour at 350 degrees F.

Servings: 4

Excellent with mashed potatoes and a green vegetable.

Recipe by Janet Barclay

Ingredients:

1/2 box tricolour rotini

1 cup frozen peas

1 T canola or olive oil

1 can artichoke hearts, quartered

2 cloves garlic, minced

6 thin slices Black forest ham, cut in strips

1 cup grape tomatoes, cut in half

grated Parmesan

Directions:

Cook pasta according to package instructions. Add peas during last 3 minutes.

In a large frying pan, heat oil on medium high. Add artichokes, garlic, and ham. Saute for 2 minutes, stirring.

Add tomatoes and cook for 2 minutes.

Drain pasta and peas and add to skillet. Stir to combine.

Serve with grated Parmesan.

Recipe and Photo by Janet Barclay

Ingredients:

• 1/2 cup brown rice, uncooked
• 1/2 T olive oil
• 1 medium onion, chopped
• 2 cups broccoli florets, cut small
• 1/4 lb. sliced mushrooms
• 500 ml butternut squash soup
• 1 egg
• 1 cup shredded cheese

Directions:

Preheat oven to 350 degrees.

Cook rice as per package directions.

Heat oil in large skillet. Add onions and cook 5 minutes or until soft. Add broccoli and mushrooms and continue cooking 3-4 minutes. Remove from heat.

Add rice to skillet. Stir in soup, egg, and half of cheese.

Transfer to baking dish sprayed with cooking spray and sprinkle with rest of cheese. Bake 30 minutes.

Serves 2.

Ingredients:

• 1 Tbsp. olive oil
• 1 medium onion, diced
• 2 medium carrots, finely diced
• 1 stalk celery, finely diced
• 1 lb ground turkey or extra lean ground beef
• 2 tablespoons all-purpose flour
• 1 tablespoon tomato paste
• 1 cup reduced-sodium chicken broth
• 6 ounces baby spinach, chopped
• 1 tsp dried basil
• 1/4 tsp. dried marjoram
• 1/2 tsp. dried thyme
• 1/4 teaspoon garlic powder
• Black pepper
• 1 medium sweet potato, peeled and cubed into 1 inch chunks
• 4 medium white potatoes, peeled and cubed into 1 inch chunks
• 1 Tbsp. fat free plain yogurt

Directions:

Drop cubed sweet and white potatoes into medium sized pan half full of boiling water. Put lid on pan and set aside until potatoes are done, 20-30 minutes.

Heat skillet with olive oil on medium heat for several minutes. Add diced onion, carrot, and celery, and sautee until onion is translucent, 5-7 minutes.

Reduce heat to medium, stir in turkey, flour and tomato paste, and cook, stirring, until the turkey is mostly browned, about 3 minutes.

Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes.

Stir in spinach and seasonings; cook until the spinach is just wilted, about 1 minute. Remove from the heat.

Turn oven on to 350 degrees. Check the potatoes. If they are soft, take them off the heat and drain them. Let them cool several minutes before mashing them in a medium sized mixing bowl with a masher or fork. Add several tablespoons of milk and plain yogurt to reach desired mashed potato texture.

Spread meat and vegetable mixture into the bottom of a standard, rectangular casserole dish.

Top casserole with mashed potato mixture. Make ridges on top with a fork, if desired. Drizzle olive oil over top and bake open in the oven.

Bake at 350 degrees for 45 minutes, or until sauce bubbles up around potato crust. Let cool for several minutes before serving.

Tip:

If cooking for two, split between two casserole dishes. Cook one to eat now, and freeze the other for another time. Line the second casserole dish with foil, cover with foil, and place in freezer. When frozen, take out of casserole dish and put in freezer bag.

Next time, remove from freezer bag and take off the foil cover. Return to the same dish you originally froze it in and cook at 350 degrees for one hour.

Ingredients:

1LB Lean Ground Beef

1TSP fresh chopped garlic (about 3 cloves)

1/4 cup bar-b-q sauce (your fav)

1/4 cup crushed vegetable crackers

chopped onion (as much or little as you like)

sharp cheddar cheese (chopped into tiny cubes or shredded)

Mix all ingredients together in a bowl.  Mix well.  Makes about 5-6 burgers depending on how big or small you like them.