I find people often ask me for a recipe to use for the whole family that they can take with them, contains protein (instead of buying a protein bar) and tastes good. This recipe seems to cover it all. I love that this is another way to use lentils. 

This recipe is adapted from: 
http://www.yummymummyclub.ca/blogs/sarah-remmer-the-non-diet-dietitian/20150115/sweet-and-salty-chocolate-chip-lentil-granola-bars



1 cup           Split red lentils, rinsed
2 cups         Water
31/4 cups   Rolled oats
3/4 cup       Gluten Free All purpose flour (Cloud 9 works well. If you are not gluten free try whole wheat or spelt flour)
1/4 cup       Ground flax seeds
1/4 cup       Unsweetened shredded coconut
1/4 cup       Walnuts
1/2 cup       Almonds and Cashews, chopped
1/4 cup       Hemp seeds
2/3 cup       Peanut butter (no added salt, sugar, oil)
1/2 cup       Honey
1/4 cup       Maple Syrup
2 tsp           Vanilla
2 tsp           Cinnamon
3/4 tsp        salt
1 cup           Carob or chocolate chips (if you want the whole bar to be chocolately, add to warm lentils and it will melt                        chocolate or carob. You could also try adding in dried fruit instead of, or in addition to the carob or 
                     chocolate.

1. Put water and lentils in a pot and bring to a boil. Reduce heat and simmer uncovered for 20-25 minutes.
2. Preheat oven to 350F
3. Stir to combine oats, flour, flax, coconut, walnuts, almonds, cashews, hemp seeds, cinnamon and salt in a large bowl.
4. In another bowl combine lentils, peanut butter, honey, maple syrup, and vanilla. 
5. Combine wet and dry ingredients and mix well. Add carob or chocolate chips. 
6. Transfer to greased (I used coconut oil) 9" x 13 " casserole dish and bake for 25 minutes or until golden brown on         top. 


Looking for more ideas to eat on the go? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

I’m commonly asked about cooking lentils when parents are starting out on the solids journey. You can read more about why I like lentils as a first food here.

Lentils are quite easy to cook. I often recommend starting with red split lentils, as they are quick and easy to cook. There is no need to add breastmilk to the lentils. If you want to add spices that is absolutely fine, however I do not recommend adding any salt or sugar. Things like cumin, black pepper, ginger, garlic, etc are not a concern at all.

It is important to rinse lentils very thoroughly before cooking. Be sure the water is running clear before you cook them. You can also soak lentils ahead of time, again be sure to rinse very well before cooking.

To cook the lentils:

½ cup split red lentils, rinsed.

1½ cup water

1.     Rinse lentils very well

2.     Add lentils and water to a pot

3.     Bring water to boil

4.     Simmer for about 20 minutes (stir a few times throughout cooking and add more water if necessary)

As lentils cool they clump together and become a great finger food. They do not need to be overly runny or have water added to them. Simply put them on your baby’s tray or directly on the table and let your baby explore. It will be messy, but let them do it themselves. Enjoy!

Have questions about how to start your baby on solid food? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com

Looking for something new to put in your kids lunches or take to work? These cookies are both Gluten Free (be sure you use gluten free oats, oat flour and baking soda) and vegan. I have also added Bakery on Main granola to these cookies (1/4 cup) and it adds a nice crunch.

3/4 cup Coconut Oil
3/4 cup Brown Sugar
2 Tbsp Flax Seeds, Ground
1/4 cup Warm water
2 tsp Vanilla

3/4 tsp Baking Soda
1/2 tsp Xanthan Gum
3/4 cup Oat flour
1/4 cup Tapioca Starch
2 tsp Cinnamon
2 1/2 cup Rolled Oats
1/2 cup Raisins
1/2 cup Dried Cranberries

1. Heat oven to 350F
2. Mix ground flax with warm water, let sit for a few minutes
3. Cream coconut oil, sugar and vanilla together
4. Stir in flax mixture
5. In another bowl mix baking soda, Xanthan gum, oat flour, tapioca starch, and cinnamon
6. Mix dry ingredients into wet ingredients
7. Stir in raisins, cranberries and oats (if using Bakery On Main Granola add here)
8. Drop dough by rounded spoonfuls into cookie sheet and flatten slightly with fork
9. Bake for about 10 minutes until slightly firm. Cool on wire rack.


Do you have special diet needs and are looking for recipes that suit them? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com