Whole Grain Pancakes

Serving Size: 12 pancakes

Ingredients

• 1 cup whole wheat pastry flour (or ¼ buckwheat flour & ¾ cup whole wheat pastry flour)
• 1/4 cup golden flax seed meal
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 3/4 cup organic milk
• 1/3 cup organic plain yogurt
• 1 large organic egg
• 2 tablespoon raw honey
• 1 teaspoon pure vanilla extract

What to do

1) In a medium bowl, mix together flour, flax seed meal, baking powder, baking soda, and salt.

2) In a separate bowl, whisk together milk, yogurt, egg, honey and vanilla.

3) Add wet ingredients to dry ingredients. Mix until just combined.

4) Heat griddle pan on medium heat. Lightly “grease” the pan with cooking spray, oil or butter.

5) Once the griddle pan is heated, scoop approximately ¼ cup of batter onto the pan. Cook one side until the bottom is cooked. Gently flip pancake over with a spatula. Cook the other side until done, lightly browned. Serve warm with fruit puree or pure maple syrup.

© Wholesome Kids Cook

Banana Quinoa Muffins

Serving Size: 12 muffins

Ingredients

• 1 cup whole wheat pastry flour
• 3/4 cup all-purpose flour
• 1/4 cup quinoa flour
• 2 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/3 cup organic cane sugar
• 1/2 cup organic butter, softened
• 2 organic eggs
• 1/2 cup organic plain yogurt
• 1 teaspoon pure vanilla extract
• 1 cup mashed bananas (3 ripe bananas)
• 1/2 cup chopped walnuts, optional

What to do

1) Pre-heat oven to 350 degrees. Prepare muffins tins with paper liners or lightly “grease” with butter.

2) In a large bowl, cream butter and sugar together. Add eggs one at a time, beat well. Then add yogurt and vanilla. Mix until combined. Set aside.

3) In a separate bowl, combine flours, baking powder, baking soda, cinnamon and salt.

4) Add the flour mixture to the wet ingredients, alternating with mashed bananas. Fold in walnuts if using. Mix together until just combined; be sure not to over mix. Pour batter into prepared muffin tins. Bake for 20 minutes or until done.

5) Remove from oven and transfer to a cooling rack.

© Wholesome Kids Cook

Apple Crisp Yogurt Parfait

Serving Size: 1 parfait

Ingredients

• 1/2 cup organic plain yogurt
• 1/2 organic Fuji apple
• 2 teaspoons pure maple syrup
• Dash of cinnamon
• Granola
• Organic raisins

What to do

1. In a small bowl, mix together yogurt, maple syrup and a dash of cinnamon. Set aside.

2. Wash apple and cut in half. Using half of the apple, cut apple into bite-size pieces and place into a small bowl. Add a dash of cinnamon and mix to combine.

3. How to assemble the parfait:

• In a parfait glass or cup, add half the amount of yogurt. Then add a layer of apples, using half the amount.
• Repeat the steps, reserving a small amount of yogurt.
• Spoon remaining yogurt on top of apples and sprinkle with granola and raisins.

© Wholesome Kids Cook

Veggie & Bean Wraps with Pineapple Mango Salsa

Serving Size: 3 wraps

Ingredients

• 2 bell peppers (red, green, and/or yellow), seeded & chopped
• 1/2 onion, peeled & chopped
• 1 garlic glove, minced
• 1 tablespoon olive oil
• 1 cup black beans, unsalted
• 1/4 teaspoon chili powder
• Salt and pepper to taste
• 2 tablespoons cilantro, chopped
• 2 ripe avocados
• 4 whole grain tortillas

Pineapple Mango Salsa

• 2 cups mango, peeled & diced
• 1 cup pineapple, diced
• 1/2 cup red bell pepper, diced
• 1 tablespoon cilantro, chopped
• 3 teaspoons lime juice
• Dash of fine sea salt, optional

What to do

1) To make Pineapple Mango Salsa, prepare ingredients and add them to a bowl. Gently toss to combine. Season with a dash of sea salt if desired. Set aside.

2) For the veggie & bean wraps, prepare peppers, onion, and garlic.

3) Heat oil in a sauté pan over medium-high heat. When oil is heated, add garlic and sauté for 30 seconds. Then add onion and peppers. Sauté until tender, approximately 5 minutes. Add black beans, chili powder, salt and pepper, and heat until beans are warmed through. Remove from heat and transfer to a serving bowl. Add chopped cilantro.

4) Peel, pit and dice avocados and place in a bowl. Wrap tortillas in foil and warm in the oven.

5) Fill warm tortillas with a portion of the black bean mixture, avocados and Pineapple Mango Salsa. Fold ends of the tortilla and roll up. Serve remaining salsa on the side with whole grain tortilla chips.

Tip: Mango-Pineapple Salsa can be substituted with a tomato salsa.

© Wholesome Kids Cook