4 blueberry pearch muffins on a tray

(Photo: Kaitlyn Chow on Unsplash)

12 portions
Prep time: 30 min
Cook time: 25 min

What you’ll need:

  • 1 muffin pan for baking
  • 12 paper muffin cups
  • 1 measuring cup kit
  • 1 measuring spoon kit
  • 1 large bowl
  • 1 medium bowl
  • 1 small bowl
  • 1 rubber spatula
  • 1 whisk

 

Muffins:

  •  ½ cup (125 mL) wheat bran
  • 1½ cups (375 mL) all-purpose flour
  •  2 tsp (10 mL) baking powder
  • 3/4 cup (180 mL) peach yogurt
  •  1 tsp (5 mL) baking soda
  •  1 cup fresh or frozen blueberries
  •  1 egg
  • ½ cup (125 mL) brown sugar
  • 1/3 cup (80 mL) vegetable oil
  • ¼ cup (60 mL) unsweetened apple sauce

 

Crunchy topping:

  • 1 tbsp (15 mL) brown sugar
  • 1 tbsp (15 mL) unsalted butter, melted
  • 1/3 cup (80 mL) large flake oats (or quick-cooking oats)

 

DIRECTIONS

  1. Preheat oven to 180 °C (350 °F). Place muffin cups in a 12-muffin tin.
  2. In a large bowl, mix wheat bran, flour, baking powder and salt. Set aside.
  3. In a small bowl, mix yogurt and baking soda. Set aside.
  4. In a medium bowl, whisk egg, brown sugar, oil and apple sauce. Blend into dry ingredients using a spatula and alternate with yogurt mix. Add blueberries and mix together gently. Set aside while preparing crunchy topping.
  5. In a small bowl, mix together brown sugar, melted butter and oats.
  6. Divide the muffin batter into the 12 muffin cups and sprinkle oat topping on top. Cook in oven for 20 to 25 minutes until muffins are lightly golden and a toothpick inserted in the centre comes out clean.
  7. Let cool and serve.

 

CHEF’S TIP

For moister muffins, do not mix too strenuously. Replace peach yogurt with one of your favourite yogurt flavours!

 

NUTRITIONIST’S TIP: These muffins are an excellent snack because they contain protein and carbohydrates to give your brain energy. Apple sauce reduces the sugar in the recipe and wheat bran adds fibre. Store-bought has nothing over these muffins!

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

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!

SWISS MUESLI

Ingredients:

  • 250 ml or 1 cup of All-Bran* Buds cereal
  • 250 ml or 1 cup of plain Greek yogurt
  • 250 ml or 1 cup of milk or almond milk
  • 60 ml or 1/4 cup, each sliced almonds and chopped pecans
  • 125 ml or 1/2 cup of dried fruit
  • 5 ml or 1 tsp of grated orange zest
  • 1tart apple, shredded
  • maple syrup or honey (if desired)

Instructions:

1. In a large bowl, combine All-Bran Buds* cereal, yogurt, milk, nuts, fruit and orange zest with a large spoon. Cover and refrigerate for one hour or up to one day.

2. Before serving, stir in grated apple and drizzle with some maple syrup or honey if desired.

Tip: This recipe can easily be doubled.

Bon appétit!

Many thanks to our partner  for this delicious recipe!

 

Hearty Oatmeal Breakfast Bowl

Ingredients:

  • 1 single serving Oatbox apple & cinnamon oatmeal pouch
  • 3/4 cup of milk, of your choice
  • 2 tbsp of natural peanut butter
  • Strawberries, blueberries and apples, in pieces
  • 1/4 tsp of cinnamon

Instructions:

1. In a microwave-safe bowl, mix the oatmeal with the milk, and microwave for 1 minute.

2. Mix again and add the peanut butter and the fruits. Top with cinnamon, and eat right away.

Bon appétit!

Many thanks to our partner  for this delicious recipe!

VANILLA-FLAVOURED APPLE, PEAR & WHOLE DRIED CRANBERRY COMPOTE

Ingredients:

  • ½ vanilla bean
  • 125 ml (1/2 cup) water
  • 60 ml (1/4 cup) maple syrup
  • 125 ml (1/2 cup) whole dried sweetened cranberries
  • 3 apples
  • 3 ripe pears

Instructions:

1. Slit the ½ vanilla bean in two lengthwise and scratch the inside with the tip of a knife to remove seeds. Place vanilla bean and seeds in a saucepan. Add water, Gourmet Maple Syrup & Cranberry and dried cranberries. Put aside.

2. Peel and cut apples into pieces and immediately place in saucepan. Bring to a boil. Let simmer until apples start to soften, about 10 minutes depending on variety. In the meantime, peel and cut pears. Add them to saucepan and continue cooking for about 5 minutes, until all fruit is tender.

3. Remove vanilla bean. Pour into blender and purée to desired consistency. Add maple syrup to taste.

Bon appétit!

Many thanks to our partner Maple Delights for this delicious recipe!