Source: American Diabetes Association Prep Time:  15 mins Cook Time:  30 mins Serves: 9 servings(1 burger) Ingredients: ½ cup quinoa 1 cup water 2 (15oz.) cans black beans (rinsed and drained) 1 large egg ¾ cup salsa (divided use) ¼ cup cornmeal 1 tsp chili...
Yield: Â 4 servings Ingredients: 2 tbsp vegetable oil1 lb tofu, sliced and drained, then cut into cubesCornstarch, for tossing tofu1 yellow onion, sliced1 yellow bell pepper, sliced1/4 head red cabbage, thinly sliced2 heads baby bok choy, roughly...
Yield:  4 servings Ingredients: 2 cups uncooked macaroni pasta 2 cups cauliflower, crumbled or diced very small 1 tbsp olive oil 1 clove garlic, minced 2 tbsp onion, diced 2 tbsp all purpose flour (or rice flour for gluten-free) 2 cups 1% milk ¼ tsp...
Yield: Â 6 burgers Ingredients: 2 cups Portobello mushrooms, cubed (smaller pieces); gills removed 2 cups cooked black beans, rinsed and divided 1 cup minced broccoli, fresh only 1/2 cup red onion, minced 3 XL eggs, beaten 1/2 cup plus 2 tbsp Panko or...
Yield:  6 servings Ingredients: Veggie Burgers: Cooking spray 1 15-ounce can cannellini (white kidney) beans, rinsed and drained ½ cup diced onion 1 clove garlic, minced 1 cup diced mushrooms 1 cup shredded carrots 1 tbsp Worcestershire sauce 1 tsp reduced...
Yield:  12 tacos Ingredients: 2 tbsp canola oil2 onions, thinly sliced3 garlic cloves, minced1 heaping tbsp chili powder1 tsp ground cumin1 cup green lentils1 (19 oz) can of your favourite beans or chickpeas, rinsed and drained2 cups water½ tsp salt½ tsp...
Beans are an excellent source of both protein & fibre as well as a variety of other important vitamins & minerals such as calcium, iron & zinc.
Yield: 4 servingsPrep Time: 8 minutesCooking Time: 5 minutes Ingredients: 4 whole wheat pita breads, about 7 inches (18 cm) 1 cup (250 mL) shredded Mozzarella cheese 2 small tomatoes, thinly sliced Pepper4 large eggs 1/8 tsp (0.5 mL) dried basil *1/8 tsp (0.5...
Yield: 2-3 servingsPrep Time: 10 minutesCooking Time: 15 minutes Ingredients: ½ cup (125 mL) quinoa1 cup (250 mL) water¼ tsp (1 mL) salt3 tbsp (45 mL) peanut butter3 tbsp (45 mL) sweet Thai chili sauce2 tbsp (30 mL) lime juice1 tbsp (15 mL) soy sauce1 tbsp (15...
Never fear! Making an omelette at home isn’t troublesome nor that difficult to make. Within a few ingredients and a flip of the wrist you can pull this off in minutes. Fill it with our four suggested optional filling variations.