Feeding Good Behaviour – Recipes!

by Tracy Poizner  |  09.03.17 | 3:01

These few recipe ideas go along with the Facebook live video posted this evening. If you are new to making foods from scratch, you will be glad to know that these are all super easy and fast with minimal ingredients and practically impossible to mess up. Give them a try!

Chia Jam:

1/2 cup frozen raspberries (defrosted), 1 tablespoon chia seeds, 1/2 tsp. vanilla extract, a little stevia or honey if desired. Mash and refrigerate. Lasts about a week in the fridge.

Alternative soda pop:

3 parts carbonated mineral water, 1 part cranberry/raspberry juice

Homemade Lemonade:

Combine 4 cups of water and the juice of one big lemon. Dissolve 1/8 tsp stevia in a few spoonfuls of hot water and add it in. Stir in a pinch of himalayan salt. Serve over ice.


6 cups rolled oats (not instant or quick), 1/2 cup coconut oil, 1/2 cup maple syrup or honey, a pinch of salt and a little cinnamon if you like. I’m told that adding an egg-white adds to the crunchiness too. Mix together, spread on a baking sheet (or two if it’s too thick) and bake at 300 degrees, stirring every 15 minutes until it’s golden brown. If you want to get fancy, replace a cup of  or two of oats with chopped nuts, pumpkin seeds, sunflower seeds, shredded coconut, or whatever you like. If you want to add dried fruit like raisins or anything, add those after the baking is done. Store in a jar in the pantry.

Steel-cut oatmeal:

Soaking method: soak a cup of oats in 4-6 cups of water overnight. Drain the oats and add 3 cups of water. Bring to a boil and simmer 10 minutes until the water is absorbed, or add more water if it gets too thick. Keeps well in the fridge, you just have to add more water to reheat because it will get thicker. Add stevia or maple syrup, cinnamon, chopped apples, yogurt or cream, coconut oil, hemp seeds – find your favourite combinations!

No soaking method: Add 1 cup of oats to 4 cups boiling water. Turn off the heat, cover the pot, go to bed. Reheat in the morning.

Banana/Egg pancakes:

That’s pretty much it…mash one banana, beat in 2 eggs (or one jumbo one like I get from the farmer’s market…) and a pinch of salt. Put a little coconut oil or butter in an 8″ pan and pour in the whole mixture. Cover and let it set until you can flip it over and give a few seconds on the other side. Serve with yogurt, peanut butter, fruit, maple syrup, cinnamon or whatever you like. These can be made smaller but they don’t really rise at all and are hard to flip. I find making one big one turns out better.

Cooked apples with Cinnamon:

That’s about the whole recipe. Peel and slice an apple or two. Put it in a frying pan with a spoonful or two of water and sprinkle on some cinnamon. Cover with a lid and cook on medium heat for 5-10 minutes. This is an awesome desert or snack with a little yogurt and granola. I also love it on those banana egg pancakes!

Eggy Quesadilla:

I love tortilla shells, they make such a fast meal out of anything! Beat up an egg, pour it in an oiled pan and let it sit there or scramble it if you prefer. Put the cooked egg and some sliced or shredded cheese on half the tortilla and fold it over. Put the tortilla in the pan and toast on both sides. You can add anything you like to this – bacon, sausage, leftovers, hot sauce…use your imagination! Cut in wedges to eat on the run.

Banana Oatmeal cookies:

Another 2-ingredient recipe! Mash a couple of bananas and add rolled oats until it looks more or less like the consistency of cookie dough. Add a teaspoon of vanilla and anything else that might go nicely, like raisins, chocolate chips, coconut flakes, cinnamon, a few nuts or seeds. Put blobs of dough on a cookie sheet and bake at 375 for about 15 minutes or until they look done. They don’t get crispy like cookies but they rock hot out of the oven!

Quick Pizza:

This works well with PC Thin pizza crusts (which, by the way, are made with cultured wheat flour and sourdough!) or naan breads. Spread tomato sauce or pesto on the crust, cover with cheese and/or cooked onions, mushrooms, olives, cut up sausage or pepperoni (you know what goes on a pizza…) and bake right on the oven rack at 400 for 5-10 minutes or until cheese is bubbly. This works on a tortilla as well, but it will need to go on a baking sheet.

“Trick” Pasta or Rice

The trick is to cook any kind of noodles or rice in bone broth instead of water.  This will add a huge boost of nutrients including calcium and protein to an otherwise fairly empty meal. Jill Weaver of Stock Exchange Mindful Nourishment suggests cooking spaghetti in a frying pan with bone broth and as the liquid is absorbed, adding more plain water until the noodles are ready. That way you know all the broth has been incorporated and you don’t lose it through the colander when you drain the noodles. Toss noodles with any sauce of your choice, or even just butter and parmesan cheese for a decently nourishing supper. You can make your own bone broth or find some of Jill’s in the frozen foods section of many local fine food stores.

Hope you enjoy these!

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