Live well with Osler

Healthy recipes that will take you less than 5 minutes

Sometimes the hardest part about eating healthy is how long it takes to prep. We asked our dieticians for their favourite quick and tasty recipes and here are some of their faves:

No Bake Granola Bars

Ingredients

  • 1 1/2 cups (375 mL) large flake oats
  • 1 cup (250 mL) bran flakes
  • 1/2 cup (125 mL) chopped almonds (optional)
  • 1 cup (250 mL) Medjool dates, pitted and chopped (about 12 dates)
  • 1/4 cup (60 mL) liquid honey
  • 1/4 cup (60 mL) natural peanut butter or other natural nut butter

Directions

1. Mix oats, bran flakes and almonds in a bowl
2. Put the honey and peanut butter in a microwave-safe bowl and microwave on high for 30 seconds.
3. Mix all ingredients together in a bowl. 
4. Line a 9-inch baking pan with foil or saran wrap. Press mixture into the pan, cover, and refrigerate at least 1 hour or until firm. 
5. Cut into bars and store in the refrigerator up to 1 week.
 
Recipe adapted from: Heart & Stroke

Easy, No Cook - "Non-Instant" Oatmeal

Ingredients

  • 1/2 cup rolled oats
  • Boiled water - just enough to cover oats in bowl
  • 1/4 cup of mixed sliced banana and fresh strawberries
  • Cinnamon and honey to taste
  • Optional

  • chopped walnuts or pecans (optional)
  • 1 tsp raisins, berries or favourite seasonal fruit
  • 1 tsp shredded coconut (optional)
  • Milk (boiled) instead of water (optional)

Directions

1. Place oats in a bowl
2. Pour boiled water over the oats, adding just a little bit more water than needed to completely cover the oats. Add cinnamon and honey and mix.
3. Cover the bowl with a plate and let sit for 3-5 minutes.
4. Remove the plate and add fruit, nuts and any other desired toppings.
5. Mix, eat and enjoy!
 

Spinach Salad with Apple, Avocado, Asiago & Maple Mustard Vinaigrette

Ingredients

Dressing:

  • 1/4 cup vegetable oil
  • 2 tablespoons apple cider vinegar
  • 1 garlic clove, minced OR ½ tsp garlic powder
  • 1/2 tablespoon maple syrup OR honey
  • 1 tablespoon Dijon mustard

Salad:

  • 1 large bunch baby spinach OR lacinato kale (aka tuscan kale, dinosaur kale)
  • 1 apple, thinly sliced
  • 1/2 avocado, cubed
  • 1/3 cup finely grated asiago cheese OR parmesan
  • 1/4 cup pumpkin seeds

Directions

1. Whisk all of the dressing ingredients in a small bowl, or shake them up in a small mason jar.
2. Chop spinach thinly into ribbons. Add the apple, cheese, and pumpkin seeds to the spinach or massaged kale and then toss with the dressing until everything is well combined. Scatter the avocado cubes overtop just before serving.

Note
Using kale: Destem the kale (cut it away from the woody stems), and then cut it into thin ribbons. Put the ribbons into a large salad bowl and use your hands to massage the kale by squeezing it firmly. You want to repeat this rub-down several times, in order to break down the tough leaf fibres to make the kale more palatable and silky. If using kale, this salad is best after it's been sitting in the fridge for a few hours (minus the avocado, which should be added just before you eat). While the kale sits, it softens and absorbs the dressing, which makes it quite a bit tastier.

 Recipe adapted from: Cooking for Kiwi and Bean