3 small granola cubes stacked on top of eachother

(Photo: Alice Pasqual on Unsplash)

20 portions
Prep time: 35 min
Cook time: 20 min

 

What you’ll need:

  • 1 rectangular baking dish
  • 1 sheet of parchment paper
  • 1 large bowl
  • 1 wooden spoon
  • 1 small saucepan
  • 1 measuring cup kit
  • 1 measuring spoon kit
  • 1 cutting board
  • 1 chef’s knife

 

Ingredients:

  • 2 cups (500 mL) fast-cooking oats
  • 2 cups (500 mL) puffed rice
  • ½ cup (125 mL) wheat bran or oat bran
  • ½ cup (125 mL) dried cranberries, coarsely chopped
  • ½ cup (125 mL) dried apricots, small diced
  • ¼ cup (60 mL) powdered milk
  • 1/3 cup (80 mL) maple syrup
  • 1/3 cup (80 mL) lightly packed brown sugar
  • 1/3 cup (80 mL) canola oil
  • 3 eggs

 

DIRECTIONS:

  1. Place rack in middle of oven and preheat to 180 °C (350 °F).
  2. Line the rectangular baking dish with a sheet of parchment paper.
  3. In the bowl, mix the oats, puffed rice, wheat or oat bran, dried fruits and powdered milk. Set aside.
  4. In a small saucepan, bring maple syrup, brown sugar and oil to boil. Cook for 2 minutes. Pour into dry ingredients and combine until batter is moistened. Add eggs and mix until cereal mixture sticks together.
  5. Spread mix evenly in dish and press firmly so that layer is uniform. Cook in oven for approximately 15 minutes or until cereal is lightly browned. Place dish in freezer for about 15 minutes. Unmould and cut into 20 bars.
  6. Bars will stay fresh in a sealed container for up to two weeks. At this stage they can also be frozen, if desired. Bars can also be wrapped individually in plastic wrap.

 

CHEF’S TIP: Make sure the bars have cooled down before cutting them. You can also portion balls from the start of the recipe instead of pressing the mixture into a rectangular dish to avoid having to cut the bars in the last step.

 

NUTRITIONIST’S TIP: For an even healthier snack, bring a piece of fresh fruit to eat with your bar!

Thanks to La Tablée des chefs for these delicious recipes! www.tableedeschefs.org/en

5 fruity popsicles with a mix of fruits in them on a light blue background

Ingredients

  • 2 kiwis
  • 4 slices of pineapple
  • 6 strawberries
  • 1 bunch of grapes
  • Liquid of choice: water with honey/cinnamon, diluted lemonade or juice
  • Popsicle molds (… how about empty yogurt cups!)

 

Instructions

  1. To prepare this recipe, start by dicing the strawberries, kiwis, grapes, pineapple.
  2. Add the diced fruits into moulds equally. Make sure that you don’t over stuff it.
  3. Pour the liquid of your choice over the fruits in the moulds and insert sticks.
  4. Place popsicles in the freezer and freeze until solid, 6 to 8 hours.
  5. Run each popsicle mold under hot running water for a few seconds to loosen popsicle, and then carefully remove from mold.
  6. Enjoy immediately!

 

4 berry flavored popsicles on a red plate with blue berries in the middle

(Photo: Jill Wellington from Pexels)

Ingredients

  • 2/3 cup diced strawberries
  • 2/3 cup diced peaches
  • 2/3 cup blueberries
  • 2 cups vanilla yogurt (you can use plain yogurt, Greek, coconut or any kind of yogurt)
  • 1 to 3 tsp honey or Maple syrup, divided (optional)
  • Popsicle molds (… how about empty yogurt cups!)

 

Instructions

  1. In a blender or food processor, puree strawberries. Taste the puree and, if too tart, blend in with honey or Maple syrup.
  2. Scrape puree into a bowl. Gently swirl in 2/3 cup yogurt, taking care not to over blend (in order to retain the pretty swirls).
  3. Pour mixture into popsicle molds and insert sticks.
  4. Rinse blender and bowl and repeat steps with peaches and then blueberries.
  5. Place popsicles in the freezer and freeze until solid, 6 to 8 hours.
  6. Run each popsicle mold under hot running water for a few seconds to loosen popsicle, and then carefully remove from mold. Enjoy immediately!

 

Notes

You can use your favorite type of fresh fruit in these popsicles. If you only have frozen fruit on hand, thaw fruit before using. If you wish to use the same fruit, calculate 2 cups of that fruit.

Close-up of harvest granola in a mason jar

By LAU À LA BOUFFE
BSC Nutrition // ITHQ DVS CUISINE

Store-bought granola is often expensive and high in sugar. Try this recipe instead to make a seasonal topping for your yogurt and smoothies.

YIELD
5 cups

TIME
Preparation: 10 minutes
Inactive:
Cooking:
Total:

COST
$DD

DIFFICULTY
Easy

INGREDIENTS

  • 3 cups oats
  • ¾ cup almonds
  • ¼ cup coconut sugar
  • ¼ cup pumpkin seeds
  • 1 tablespoon chia seeds
  • ¼ cup quinoa (dry)
  • 3 teaspoons pumpkin spice mix
  • ½ teaspoon cinnamon
  • ½ teaspoon salt
  • ½ teaspoon vanilla extract
  • ½ cup pumpkin puree
  • ½ cup coconut oil
  • ⅓ cup maple syrup

TOPPINGS

  • 1 cup dried apricots, thinly sliced
  • ½ cup chocolate chunks (85% dark)

PREPARATION

  1. Cover a baking sheet with parchment paper or a non-stick baking mat and pre-heat the oven to 350°F.
  2. In a bowl, mix all ingredients except the toppings and spread out on the pan.
  3. Bake on the middle rack for 45 minutes to an hour. Check the granola regularly, since cooking time will vary by oven.
  4. Once the granola is cooked and cooled, mix in the toppings.

NUTRITION

Delicious and nutritious!
Fat: 3 g
Carbohydrate: 8 g
Protein: 2 g
Calories: 67 (per tablespoon)

TIP FROM LAU

Jars of this granola make a great gift for family and friends.

BLUEBERRY MUFFINS

Ingredients:

  • 2 1/2 cups all-purpose flour
  • 1 tbsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 cup sugar (or yellow sugar)
  • 2 eggs, beaten
  • 1 cup Danone Vanilla yogurt
  • 1/2 cup canola oil
  • 1/4 cup whole milk
  • 1 1/2 cups blueberries

Instructions:

Oven temperature: 375°F/190°C

1. In a bowl, mix the flour with the baking powder, baking soda and sugar.

2. In a different bowl, beat the eggs, yogurt, oil and milk.

3. With a wooden spoon, combine the two mixtures and add the blueberries.

4. Fill the paper muffin cups and bake them in the middle of the oven for about 20 minutes (check if they are baked with a toothpick).

5. Fill the paper muffin cups and bake them in the middle of the oven for about 20 minutes (check if they are baked with a toothpick).

Bon appétit!

Many thanks to our partner Danone for this delicious recipe!

 

APPLE YOGURT SMOOTHIE

Ingredients:

  • 1 apple
  • 1¼ cup (300 g) plain yogurt
  • 4 to 6 tbsp (60 to 90 ml) Canadian maple syrup (extra light)

Instructions:

1. Peel apple and slice into 4 to 8 pieces.

2. Put all ingredients into a blender and blend until smooth.

3. Pour into a glass and serve.

Bon appétit!

Many thanks to our partner Pommes Qualité Québec for this delicious recipe!