Recipes from Morning TV for #CdnAgDay Celebrations

Enjoy these delicious recipes made with Canadian ingredients for #CdnAgDay celebrations.

1. Moroccan Meatballs With Herbed Slaw

Ground beef and smashed kidney beans are seasoned with warm spices and formed into delicious meatballs packed with protein and fibre – perfect for make-ahead lunches and quick weeknight dinners. Use white kidney beans if you don’t want the kids to spot them.

Prep time: 25 minutes
Cook time: 20 minutes
Total time: 45 minutes

Ingredients:

Slaw:

• 3 Tbsp (45 mL) canola oil
• 2 Tbsp (30 mL) EACH lemon juice and red wine vinegar
• 1 clove garlic, minced
• 1 tsp (5 mL) EACH Dijon mustard and liquid honey
• 1/2 tsp (2 mL) EACH ground cumin, salt and pepper
• 2 cups (500 mL) each shredded purple and green cabbage
• 1 cup (250 mL) carrot matchsticks
• 1/2 cup (125 mL) shaved red onion
• 1/4 cup (60 mL) EACH finely chopped parsley and fresh mint

Meatballs:

• 1 cup (250 mL) no salt added kidney beans, drained and rinsed
• 2 eggs
• 1/2 onion, grated
• 4 cloves garlic, minced
• 2 tsp (10 mL) each ground cumin and coriander
• 1/2 tsp (2 mL) ground cinnamon
• 1 lb (500 g) extra lean ground beef
• 1/4 cup (60 mL) dried breadcrumbs
• 1 tsp (5 mL) each salt and pepper
• 3 whole-wheat pita pockets, toasted

Directions:

1. Slaw: In a large bowl, whisk oil with lemon juice, vinegar, garlic, mustard, honey, cumin, salt and pepper. Add cabbage, carrot and onion; toss to coat. Let stand at room temperature for 30 minutes. Stir in parsley and mint.
   
2. Meatballs: Preheat oven to 400°F (200°C). In a large bowl, mash kidney beans with a potato masher until just thoroughly mashed. Add eggs, onion, garlic, cumin, coriander and cinnamon; stir to combine. Add beef, breadcrumbs, salt and pepper. Gently mix well. Form into 24 meatballs.
   
3. Arrange meatballs on a greased foil-lined baking sheet. Bake for 20 minutes or until golden brown and an instant-read thermometer registers 160°F (71°C) when inserted into center of meatball. Serve with slaw and toasted pita.

Serves: 6

Notes

• Serve with tomato and cucumber slices for a bright and fresh compliment to the meatballs.
• Serve with a dollop of assorted dips such as hummus, baba ghanoush or tzatziki.
• Replace cabbage and shredded carrot with a bagged coleslaw blend.
• Substitute kidney beans with black beans, navy beans or chickpeas.
• Trying to sneak the beans in? Use white beans and mash until very smooth – even the pickiest of eaters will never notice!

Per serving (4 meatballs): 457 calories, fat 20 g (5.7 g of which is saturated), sodium 863 mg, carbohydrate 39.5 g, fibre 8.2 g, sugars 6.3 g,
protein 30.4 g. %DV: zinc 66%, iron 36%, vitamin B12 110 %

2. Spicy Red Lentil and Havarti Soup

The jalapeño havarti adds a delicious creaminess and hint of heat to this comforting lentil soup.

Version française: Potage Épicé Aux Lentilles Rouges Et Au Fromage Havarti

Prep time: 15 minutes
Cook time: 25 – 30 minutes

Ingredients:

• 1 1/2 Tbsp (25 mL) butter
• 2 tsp (10 mL) curry paste or curry powder
• 1 onion, chopped
• 2 diced stalks celery
• 2 cups (500 mL) diced carrots
• 1 cup (250 mL) diced potatoes
• 3/4 cup (180 mL) dried red lentils, rinsed
• 1 cup (250 mL) chicken stock
• 3 cups (750 mL) milk
• Salt and freshly ground pepper to taste
• 5 oz (150 g) Canadian Havarti or jalapeño-flavoured Havarti cubed
• 2 Tbsp (30 mL) coarsely chopped fresh coriander

Directions:

1. In a large pot, melt butter over medium-high heat. Sauté curry, carrots, potatoes, celery and onions, until onions are softened.
   
2. Add lentils, broth, milk. Bring to a boil, stirring occasionally. Reduce heat to low and simmer covered until lentils are soft, 30-40 minutes.
   
3. Purée soup in blender until smooth. Adjust seasoning. Serve garnished with the Havarti and coriander.

Serves: 6

Suggestion:

• This is a great way to serve up legumes to children who are picky eaters. Soup can also be served unblended.

Note:

• As cheese is added just before serving, soup can be made ahead and reheated. Soup can also be frozen.

• For a change of taste, use Canadian Gouda, Cheddar, Mozzarella or Provolone.

3. Apple Cinnamon Pancakes

The aroma of apples and cinnamon wafting through the kitchen will get everyone excited about these pancakes. Make a double batch of pancakes on the weekend, let them cool and layer between waxed paper or plastic wrap and freeze in a freezer bag or airtight container. During the week, pop the frozen pancakes in the toaster or toaster oven for a hot breakfast in just minutes.

Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

• 1 1/2 cups (375 mL) all-purpose flour
• 1 1/2 cups (375 mL) whole wheat flour
• 1 Tbsp (15 mL) baking powder
• 1 tsp (5 mL) ground cinnamon
• 1/2 tsp (2 mL) salt
• 3 eggs
• 2 1/2 cups (625 mL) milk
• 1/4 cup (60 mL) butter melted
• 2 Tbsp (30 mL) maple syrup or packed brown sugar
• 1 1/2 cups (375 mL) shredded apple (about 2 large)
• 2 Tbsp (30 mL) butter for cooking (approx.)

Directions:

1. In a large bowl, combine flours, baking powder, cinnamon and salt. In separate bowl, whisk together eggs, milk, melted butter and maple syrup; pour over dry ingredients and add apples. Stir gently just until combined (a few lumps should remain).
   
2. In large nonstick skillet over medium heat, melt a thin layer of butter. Scoop about 1/3 cup (80 mL) batter per pancake into skillet. Cook for 2 min or until bubbles break in batter but do not fill in; turn and cook for 1 to 2 min longer or until golden and puffed. Repeat with remaining butter and batter, adjusting heat as necessary to prevent burning.

Serves: 6

Tips:

• Make a double batch of pancakes on the weekend, let them cool and layer between waxed paper or plastic wrap and freeze in a freezer bag or airtight container. During the week, pop the frozen pancakes in the toaster or toaster oven for a hot breakfast in just minutes.

• For the Adventurous: Add 1/4 tsp (1 mL) freshly grated nutmeg and 1/8 tsp (1/2 mL) ground cardamom with the cinnamon and/or substitute pears for some or all of the apple.

4. Thai Curry Beef ‘Ramen’

Warm and rich Thai flavours come together in this take on a popular street food. Featuring slurp-worthy noodles and plenty of colourful vegetables, this recipe is a complete meal in a bowl.

Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes

Ingredients:

• 2 tsp (10 mL) EACH canola oil and sesame oil
• 1 lb (500 g) extra lean ground beef
• 3 Tbsp (45 mL) Thai red curry paste
• 2 red Thai chili peppers, seeded and finely chopped
• 1 Tbsp (15 mL) low-sodium soy sauce
• 2 tsp (10 mL) EACH liquid honey, and minced ginger
• 1 tsp (5 mL) minced garlic
• 4 cups (1 L) sodium-reduced chicken broth
• 1 can (400 mL) coconut milk
• 1 Tbsp (15 mL) fresh lime juice
• 1/4 tsp (1 mL) salt
• 150 g whole-grain spaghettini
• 4 baby bok choy, halved
• 1 red bell pepper, thinly sliced
• 8 oz (250 g) button mushrooms, thinly sliced
• 4 cups (1 L) lightly packed baby spinach
• 1 cup (250 mL) fresh basil leaves, torn
• 1/4 cup (60 mL) chopped roasted peanuts
• Lime wedges

Directions:

1. Heat oils in a Dutch oven or large saucepan set over medium-high heat. Crumble in beef and cook, stirring often and breaking up with a spoon, for 5 minutes or until browned. Transfer beef to a plate using a slotted spoon; cover and set aside.
   
2. Stir curry paste, chili peppers, soy sauce, honey, ginger and garlic into saucepan. Cook mixture for 1 to 2 minutes or until red colour deepens. Pour in broth, coconut milk and lime juice; stir in salt. Bring to a boil; add spaghettini and stir until submerged. Cover and reduce heat to medium. Cook, stirring occasionally, for 5 minutes or until tender but still toothsome.
   
3. Return beef to pan and stir to combine. Layer the bok choy, bell pepper, mushrooms and spinach over broth. Cover and cook for 5 minutes or until tender. Toss to combine.
   
4. Divide noodles and vegetables evenly among 4 wide serving bowls. Ladle broth over top. Garnish with basil and peanuts. Serve with lime wedges.

Serves: 4

Notes:

• For a gluten-free option, use brown rice or soba noodles instead of the spaghettini, and Tamari instead of the soy sauce.
  
• Garnish with additional finely chopped red Thai chilies for those who like the heat.

Per serving: 644 calories | 39 g protein | 26 g fat | 71 g carbohydrate | 28% DV iron | 110% vitamin B12 | 63% DV zinc