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info at wilds.mb.ca

Copyright © 2006
WILDS of Manitoba

www.wilds.mb.ca/recipes

Winnipeg
Manitoba
Canada

2016 December 14

Created 2006/05/18

 

 

 

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WILDERNESS ~ CANOEING ~ NATURE ~ ART

RECIPES

 

To share good taste and energy for a longer life.

 


 

BREADS

 

Banana QBACC Bread

Banana Quinoa Buckwheat Almond Chocolate Coconut Bread

This recipe can be adjusted with different flours, sometimes I vary the flour mixture with a small amount of coconut flour and/or wild rice flour and/or millet flour. The sugar and oil could be reduced. Try using maple syrup or honey instead of the cane sugar.

I use organic ingredients whenever available/possible.

Sometimes I fold in chocolate chips, hemp seeds, pumpkin seeds or blueberries along with the cooked quinoa. I also vary the spices, adding a little ground cloves, nutmeg or cardamom.

This recipe is gluten free and lactose free. It is also FODMAP compatible for IBS diets. Personally, I exclude the egg yolks as I am sensitive to them.

Cook quinoa ahead of time to obtain 1 cup of cooked quinoa and allow it to cool. Wash the quinoa first to remove saponin on the outside of the grain which can make it taste soapy or bitter.

Preheat oven to 350 degrees Fahrenheit, 180 degrees Celsius.

Prepare a loaf pan or a 8-mini loaf pan by lightly coating with oil and lining with parchment paper.

Mix well in a medium mixing bowl:

  • 2 eggs
  • 1 cup ripe bananas, mashed
  • 1/3 cup coconut oil (melted, cooled) and/or sweet almond oil
  • 1/3 vanilla bean (scraped seeds from inside the peel) or 2 tsp vanilla
Stir together in a large mixing bowl:

  • 1 cup quinoa flour and/or almond flour and/or buckwheat flour
  • 1/2 cup quinoa flakes or oat flakes or oat bran
  • 1/3 cup butter (or peanut or almond butter)
  • 3 tbsp chocolate baking powder (or chocolate baking chips)
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/3 cup coconut flakes (optional)
  • 1/4 cup milled flax seed
  • 1/4 cup milled chia seed
Add wet ingredients to the dry ingredients in the large bowl and mix together but don't overstir.

Gently fold the 1 cup of cooled cooked quinoa into the mixture, don't overstir.

Baking steps:

  • Spoon the mixture into a prepared loaf pan or mini-loaf pan.
  • Place into oven preheated to 350 F.
  • Bake about 60 minutes for loaf pan, 35 minutes for mini-loaf pan.
  • Test by inserting a toothpick, if it comes out dry the loaf is cooked. I prefer to use a mini-loaf pan as the centre tends to cook better and they are ready to freeze individually and package for snacks.
  • Wrap them in saran wrap or put in individual ziplock freezer bags to take with you for a quick revitalizing snack through the day.

 

 

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MUFFINS

 

Multigrain Blueberry Banana Muffins

Wet Ingredients

  • 1/3 cup grape seed oil (and/or melted butter)
  • 1/2 cup liquid honey
  • 1/4 cup milk
  • 1 cup mashed bananas (3 medium)
  • 2 eggs beaten

  • Beat oil and honey together in large mixing bowl.

  • Add eggs and milk, mix well.

  • Mix in bananas.
Dry Ingredients

  • 1 3/4 cup multigrain or wholewheat flour
  • 1/4 cup milled flax seed (and/or wheat germ)
  • 1/2 tsp salt
  • 1 tsp baking soda

  • Sift/mix dry ingredients together and add to wet ingredients.

  • Mix by hand until smooth. Batter should not be too thin - add flour, oat flakes or milk powder to thicken, if necessary.
Optional Ingredients

  • 1/4 cup chopped nuts
  • 1/4 cup raisins
  • 1 cup berries (part-thawed frozen blueberries)

  • Stir in nuts, raisins, blueberries.
Baking Steps

  • Pour into greased (buttered) muffin tins.
  • Dash tops with cinnamon.
  • Top with whole walnuts, pecans, almonds and/or chocolate wafers.
  • Bake for 25 to 30 minutes in oven preheated to 325F.
  • Chocolate wafers may be added to the tops of the muffins as soon as muffins come out of oven (optional).
  • Drizzle with melted white chocolate (optional).
  • Cool on wire rack for 1/2 hour before serving.
    OR
  • Pour into loaf pan and bake 55 to 60 minutes; when sides begin to shrink from edge of pan, check centre with a toothpick; remove from pan immediately after baking to allow it to cool and for some of the moisture to evaporate. Use a springform pan instead of a loaf pan for best results.

 

 

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COOKIES

 

DR's Peanut Butter Cookies

Mix well (whip) until creamy in a large mixing bowl:

  • 250 gm cream cheese
  • 1 cup peanut or almond butter
  • 1/2 cup butter (or peanut or almond butter)
  • 2 tbsp grapeseed or sunflower oil
Beat in:

  • 1 cup brown sugar or honey or maple syrup

  • Mix in:
  • 3 eggs
  • 1 tsp vanilla
Mix in:

  • 2 cups multigrain flour (or whole wheat flour)
  • 1/2 cup dry milk powder (or whey concentrate)
  • 1 cup wild rolled oats, or kamut, spelt or rye flakes
  • 2 tsp baking soda
  • 1/4 cup milled flax seed
  • 1/4 cup wheat germ
Stir in by hand:

  • 1/2 cups crushed nuts/seeds (sunflower, sesame)
  • 1/2 cups raisins/craisins
  • 1/2 cups large chocolate chips (can be left out)
Baking steps:

  • Preheat oven to 350 F.

  • Add just enough flour to make a consistency that does not stick to hands and can be rolled into balls the size of a golf ball. They may be quite oily, depends on how much shortening (oil/butter/peanut butter) you use.

  • Place on cookie sheets and press lightly with large fork.

  • Sprinkle lightly with cinnamon.

  • Bake for 12 minutes (remove and inspect the cookies' bottom edges .... they should be almost turning brown).

  • Place on top of each cookie a chocolate wafer, return to oven for a minute, then remove and push a nut onto the wafer.

  • Place cookie sheets in a safe place to cool.

  • Melt 1/2 cup chocolate in microwave (3 1/2 minutes, medium) and use a butter knife dipped into the chocolate to drizzle chocolate swirls onto cooled cookies. Cool!!! Resist???

  • Makes about 3 dozen.

 

 

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GRANOLA

 

Multigrain Maple Granola

Mix the following ingredients together in a large mixing bowl:

  • 3 cups oatmeal
  • 2 cups rye flakes
  • 2 cups rolled barley
  • 1 cup wheat germ raw
  • 1 1/2 cups coconut flakes
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup sliced nuts (pecans, almonds, hazelnuts)
Mix the following ingredients together and pour over the dry ingredients:

  • 1/2 cup maple syrup
  • 1/2 cup water
  • 1/2 cup canola oil
  • 1 tsp vanilla

  • Mix together well and spread on 2 baking sheets.
Baking Steps:

  • Bake 30 minutes in 350F oven turning/stirring once to brown evenly.
  • Cool
  • Add 1/2 cup dried fruit (berries, chopped apricots, apples, bananas).
  • Makes about 3 litres.

 

 

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DESSERTS

 

Glazed Lemon Pound Cake

Pound Cake Ingredients:

  • 1/2 cup butter
  • 3/4 cup sugar
  • 2 eggs
  • 1 1/2 cups all purpose flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup milk
  • grated rind of 2 small lemons

Cream butter and sugar well.
Add eggs one at a time and beat well after each addition.
Sift dry ingredients and add altneratley with milk.
Add grated lemon rind (reserve 2 tsp rind, put into juice).
Put in greased and floured bread pan.
Bake at 350degF for 1 hour (preheat oven) (check at 45 minutes). Prepare the glaze (below) while the cake is baking.

Lemon Glaze Ingredients:

  • 1/4 cup white sugar
  • 2 tsp lemon rind
  • juice of lemons

Mix the glaze ingredients together then heat the mixture in a microwave oven or in a pot on a stove until the sugar is dissolved.
As soon as the cake comes out of the oven, use a fork to poke holes all over the top of the cake while it is still in the pan.
Stir the glaze then pour it over the top of the cake.
Leave to cool in loaf pan.

Variations:

  • Add Grand Marnier or other liquere to the Glaze mix.
  • Add 1/2 c cranberries or sliced almonds to the cake mix.
  • Replace lemons with limes or try lemon/lime combination.

 

 

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SNACKS

 

Clod Hoppers

Ingredients:

  • 3 3/4 cups Golden Grahams Cereal
  • 2 cups baking chocolate (white or milk or dark)
  • 2 cups peanuts (salted and roasted)

Measure peanuts and cereal into a bowl.
Cover a cookie baking sheet covered with wax or parchment paper.
Put baking chocolate into a large (6 cup) microwaveable bowl.
Microwave baking chocolate at half power for 4 minutes.
Stir baking chocolate until it is all melted.
Immediately pour in the peanuts and cereal and stir very well.
Pour mixture onto parchment paper and spread to half inch thickness.
Allow to cool. If desired, drizzle with other colour melted chocolate.

Variations:

  • Substitute peanuts with roasted pecans, mixed nuts, almonds.
  • Substitute some peanuts with raisins or cranberries.
  • Try different cereals (Chex, Vector, Spoon Size Shreddies).
  • Sprinkle cinnamon or other spice on mixture before it cools.

 

 

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MAIN COURSES

 

 

To Be Updated

 

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TIPS

 

Visit WILDS' Tips Page

 

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WILDERNESS COOKING

 

Download Wilderness Food Seminar
(ZIP document)

 

Download Stove Comparison Chart
(PDF document)

 

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