Soybean falafel wrap

Soybean falafel wrap


1 ¼ cup soybeans – drained and rinsed PC Blue Menu Soybeans

3 Cloves garlic; crushed

1 small Onion; chopped

3 tab Parsley; chopped

1/2 teaspoon Ground coriander

1/2 teaspoon Ground cumin

1/2 teaspoon Salt

1/2 teaspoon Baking soda; in 1/4 cup water

1 egg white

6 Pita breads; halved

4 tablespoon Sesame sauce

Lettuce and tomato for garnish


In food processor, grind soybeans, garlic, onion, parsley, coriander, cumin, salt, baking soda and egg replacer or potato starch. Process until smooth.

Form mixture into slightly flattened 1-1/2 inch balls, either by hand or with a small ice cream scoop. Slide into lightly oiled large nonstick pan (do not crowd). Cook over medium-high heat until brown, about 3 minutes. Turn balls; cook another 3 minutes.

Serve 2 balls in pita pocket half spread with 1/2 tablespoon sesame sauce. Garnish with lettuce and tomato.

Pulled Ontario beef

Pulled Ontario beef

Pulled beef on a bun makes the perfect pre-game snack. This recipe can be prepared up to two days in advance, may be served at room temperature and is easily transported. Serve with plain kettle chips.


3 lb boneless Ontario Corn Fed beef blade roast

2 tbsp vegetable or soybean oil

1 chopped onion

1 Celery stalk, chopped

2 cubanelle peppers, chopped

1 tsp each coarse salt, pepper and oregano

1 tablespoon of fresh Ontario garlic chopped

1 can (19 oz) diced tomatoes

1 cup beef broth


Rub beef with half of the oil. Heat a large Dutch oven over medium-high heat. Brown beef on all sides. Remove beef and set aside for later use.

Pour remaining oil into same pan. Add onion, celery and peppers and cook, stirring often, until onions are translucent and starting to brown, about 5 minutes.

Stir in salt, pepper, oregano, garlic, tomatoes and beef broth.

Add beef blade roast back into the pan with any juice so that it is completely submerged (add more broth if necessary). Bring to boil.

Cover and transfer to a 325 degree oven and cook, turning beef occasionally, until fork tender, about 2-1/2 hours.

Let cool slightly and break up pieces of beef with a fork, discarding any fat bits.

Serve warm over rice, in a bun or in warmed tortillas.

This recipe can also be made in a crock pot for easy clean up and transport to your summer event. On the stove top, cook onion, celery, and peppers according to directions above. Stir in salt, pepper, oregano, garlic and tomatoes. Place beef blade roast in your crock pot. Transfer your sautéed vegetables into crockpot over beef. Add beef broth to cover roast, add more if needed. Cover and cook on high for 4 hours or on low for 6, until beef is tender and pulls apart on your fork.

Ontario wheat thins

Ontario wheat thins

A fun snack for family gatherings and long weekends.


5 cups of Ontario whole wheat flour

1 1/2 cups of water

1/2 cup of butter

2 teaspoons of baking powder

1/2 teaspoon of salt

1 teaspoon of flavouring (optional – paprika, garlic powder, black pepper, or rosemary)

additional salt for topping (optional)


Combine dry ingredients.

Cut butter into small pieces and mix in with your fingers until dough has a smooth texture.

Roll thin and cut into small squares.

Prick each cracker with a fork and sprinkle salt if desired.

Bake at 350 for 5-8 minutes or until brown and crisp.

Serve with your favorite Ontario cheese and smoked meat for a great party platter to share with your family and friends during the long weekend!

Oatmeal cranberry mini chip cookies

Oatmeal cookies

Sometimes you want a simple cookie that will be the perfect snack alongside a cup of coffee or tea or even a glass of milk. These cookies fit the bill and are perfect to freeze to pack in lunches for the kids.


1 cup (250 mL) butter, softened

1 cup (250 mL) packed brown sugar

1/2 cup (125 mL) granulated sugar

2 eggs

2 tsp (10 mL) vanilla

1 1/2 cups (375 mL) all purpose wheat flour

1 tsp (5 mL) baking soda

1 tsp (5 mL) cinnamon

1/2 tsp (2 mL) salt

3 cups (750 mL) large flake oats

3/4 cup (175 mL) dried cranberries

1/4 cup (60 mL) mini chocolate chips


In large bowl, beat butter and sugars until fluffy. Add eggs, one at a time beating well after each addition. Beat in vanilla.

In another bowl, whisk together flour, baking soda, cinnamon and salt. Add to butter mixture and stir until combined. Add oats, cranberries and chocolate chips; stir until well distributed.

Drop onto parchment paper lined baking sheets by rounded tablespoonfuls and bake in 350 degree oven for about 10 to 12 minutes or until light golden brown. Let cool slightly on baking sheet; remove to cooling rack. Let cool completely. Store in sealed container to retain moistness.

Makes about 4 dozen cookies.

Creamy tomato soup

Creamy tomato soup

This delicious Tomato Soup uses Soymilk Cream to bring out the flavours of your tomatoes and a nice smooth and creamy taste. You can substitute fresh tomatoes in place of canned, it is a great way to use up those tomatoes from your garden.


1 Tbsp olive oil

1/2 medium onion, diced

1-2 cloves garlic, chopped

1 tsp salt

1 (28-oz) can whole tomatoes, undrained

1 cup vegetable broth

1 bay leaf

1/4 cup chopped fresh basil

1 tsp fresh thyme or 1/2 tsp dried thyme

1 cup Silk Original soymilk

1/4 cup Silk Original Creamer

Fresh ground pepper


Heat olive oil over medium-low heat in a 4-quart stockpot.

Add the onion and sauté for 3-4 minutes. Add the garlic and sauté an additional 3 minutes.

Add the salt, whole tomatoes with juice, vegetable broth, bay leaf, basil and thyme.

Bring to a simmer and cook for 15 minutes, stirring occasionally to crush the tomatoes.

Remove the bay leaf; add Silk, Silk Creamer and a few grinds of fresh pepper.

Purée soup in 2 batches in a blender until smooth and creamy (use caution when blending hot soup).

Adjust salt and pepper to taste. Return soup to pot, heat gently and serve.

Coconut layer cake

Coconut layer cake



1 cup white sugar

1/2 cup butter

1 egg

1/4 cup corn oil

2 teaspoon vanilla extract

1 1/2 cup all-purpose flour

1 3/4 teaspoons baking powder

1/2 cup unsweetened vanilla soy-milk

1 package of sweetened angel-flake coconut


3 cups confectioners’ sugar

1 cup butter

1 teaspoon vanilla extract

1 to 2 tbsp vanilla soy-milk


Preheat oven to 350 degrees F (175 degrees C). Grease and flour two round cake pans.

In a medium bowl, cream together the sugar and butter. Beat in the eggs, then corn oil, then stir in vanilla. Combine flour and baking powder, add to the creamed mixture and mix well. Finally stir in the soy-milk until the batter is smooth. Pour or spoon batter into the prepared pan.

Bake for 30 to 40 minutes in the preheated oven until a knife inserted into the middle of each cake comes out cleanly.

In a standing mixer, fitted with a whisk, mix together sugar and butter. Mix on low speed until well blended and then increase speed to medium and beat for another 3 minutes. Add vanilla and soy-milk and continue to beat on medium speed for 1 more minute, adding more soy-milk if needed for spreading consistency.

Spread icing in between cake layers and on the exterior of the cake with a spatula or icing knife. Pack the flaked coconut on the exterior of the cake to finish.

Breakfast panini

Breakfast panini


1/2 pkg tofu, mashed

Pinch of turmeric

1 Tbsp onion, chopped fine

1 Tbsp green bell pepper, chopped fine

1 Tbsp red bell pepper, chopped fine

1 whole wheat panini flatbread

1/2 cup tex-mex cheese, grated

1 Tbsp salsa


Use a fork to mash up the tofu into smaller pieces on a baking sheet. It should resemble the consistency of scrambled eggs. Add a pinch of turmeric for colour.

Mix the chopped onion, green bell pepper, and red bell pepper into the tofu. Bake at 350F for 20 minutes. Check on the mixture and turn as needed to ensure even cooking.

Cut the panini flatbread in half.

Layer on the grated cheese, the tofu mixture, and the salsa onto one half of the flatbread.

Close sandwich with the other half of the flatbread and place onto panini grill, set to medium heat.

Heat and press the sandwich until the cheese has melted and the bread is crisp and golden.

Slice in half diagonally and serve immediately.

Berry fresh smoothie

Berry fresh smoothie

A delicious smoothie made with fresh Ontario fruit, milk and soft dessert tofu instead of yogurt is a great way to start the day.


1 package Sunrise Dessert Tofu in a flavor of your choice (options include peach mango, coconut, almond, banana, custard)

1 medium banana, ripe

1 cup of fruit juice (eg. orange juice)

1/2 cup of 1% or 2% milk

4 Ontario strawberries

Small handful of Ontario Blueberries


Put all the ingredients in a blender. Blend until smooth.

Serve immediately and enjoy! Feel free to mix up your smoothie with your favourite Ontario fresh picked fruit or substitute different flavours or textures of tofu for something new.

Beef and barley soup

Beef and barley soup

What comes to mind when you think about barley? Beer, baby food, and soup are all great examples. Barley is often added to food like soup because it is a great source of additional fibre (1/2 cup of cooked pearled barley contains 2.0 grams of fibre). In a healthy diet, kids 1-8 years old require 19 grams of fibre per day, and kids 4-8 years old need 25 grams per day – so whatever you can do to get some fibre in your diet helps you to have a healthy balanced diet.


1 cup carrots (chopped)

1 cup onions (chopped)

1 cup celery (chopped)

2 tbsp butter

2 cups stewing beef (finely chopped)

6 cups water

6 cups beef broth

1 can of diced tomatoes

1/2 cup dry pearl barley

2 tsp salt

1 tsp ground black pepper


In a large pot, cook onions, celery and carrots with the butter. Once the onions and celery are tender, about 6-8 minutes, stir in the beef.

Cook, stirring often, until the beef is cooked. This should take another 6-8 minutes.

Add the water, beef broth and diced tomatoes. Bring to a boil and stir in the remaining ingredients.

Let the soup cook at a low rolling boil for 30-45 minutes. The barley should be fully cooked and the beef should be tender.

Basmati rice and vanilla soy milk pudding

Basmati rice and vanilla soy milk pudding


1 cup basmati rice

1 cinnamon stick

4 cups vanilla soymilk

6 cups sliced or small cubed fruit: berries, melon, banana, kiwi, orange, pear

15 nuts, shelled and chopped


Rinse rice well. Soak in cold water for 20 minutes then drain.

Combine the rice, cinnamon stick and 2 cups vanilla soymilk in a pot. Bring to a boil, lower the heat and simmer until the soymilk has been absorbed. Add remaining 2 cups soymilk. Bring to a boil, lower heat and simmer for 10 minutes or until milk has been absorbed.

Remove cinnamon stick. Place cooked rice in a large bowl. Fold the fruit into the rice, garnish with nuts and serve immediately. Delicious hot or cold.